We all know that the best age for women to have children is between 23 and 29 years old, and those who are over 35 years old are considered to be of advanced age and will have many factors that are not conducive to pregnancy and childbirth. For this group of women, regular exercise can slow down the decline of various body functions, although it is not guaranteed that they will recover as well as in their twenties, but it can significantly reduce the incidence of various complications such as hypertension and diabetes during pregnancy, promote women’s metabolism, and adjust all aspects of the body to the best state. While exercising, the endocrine system can also be benignly stimulated to accelerate the secretion of various sex hormones, which has a positive effect on the reproductive organs and eggs. Another great benefit of preconception exercise is that it facilitates conception and natural delivery. A reasonable arrangement of exercises and scientific training of muscles can make it easier to go through all the stages of labor. Exercise during the preparation period is also good for postpartum recovery, both for the health of the baby and for your own health, preconception exercise is very important. Pre-pregnancy exercise can also improve a woman’s cardiorespiratory function and increase the oxygen level in the blood, which is helpful for the development of the fetus. Some women feel that it is not too late to start exercising after pregnancy, this idea is debatable, first of all, there is a risk of exercising during pregnancy, and in terms of the effect of disease prevention and body conditioning, it is better to start exercising during pregnancy, to create a good environment for the embryo to live in before it is birthed. The first thing you need to do is to take a walk, which is a suitable exercise for anyone, and you should choose a fresh air environment as much as possible. At first, you can slow down your pace, do not walk too fast, so as not to shock the body too much or cause fatigue. Do not wear shoes with too high a heel when walking, it is best to wear soft-soled sports shoes. It is best to adhere to 30 minutes a day, such as foggy days, rainy days or snowy days, you can walk in place indoors, as modern women work longer hours every day, the pelvic blood supply is poor, so I recommend that you pat your buttocks and groin when walking, which can not only relieve shoulder and neck pain, but also promote blood circulation in the pelvis, which is conducive to improving ovarian function and the environment for fertilization of the egg. 2, jogging or brisk walking: not suitable for intense exercise during pregnancy preparation, jogging or brisk walking is suitable for pregnant couples who need to lose weight, the appropriate weight will help conception, jogging or brisk walking than walking more energy consumption, burning excess fat. Before exercising, you should empty your bladder and change into loose and comfortable clothes. If you experience discomfort during this period, you can pause to rest and adjust the jogging time and speed according to your physical condition, and you should not exert yourself. Like walking, please also in the fresh air, spacious environment. 3, anal contraction exercise: anal contraction exercise is the movement of contracting the muscles around the anus, the method of anal contraction exercise is very simple, will not be restricted by time and environment, standing, squatting, lying down is possible, car, walking, labor can also be done. You can do this several times a day for 2 to 3 minutes each time, and the effect will be even better after a bowel movement. The anal contraction exercise can exercise the anal sphincter and the levator muscle near the anus, which are the main muscles involved in sex. Through this exercise, it can enhance women’s feelings about sex, make it easier for them to have an orgasm and improve the conception rate, and it can also promote blood circulation around the anus to avoid venous stagnation and treat and prevent diseases around the anus. Pregnant women are more prone to constipation and to hemorrhoids in the later stages of pregnancy, so practicing anal reduction exercises during pregnancy can help prevent and relieve constipation and hemorrhoids. Practicing anal retraction exercises can also help exercise the muscles of the perineum, which can help shorten the labor process and make the delivery go more smoothly. The new mother who has given birth to a baby can also practice anal retraction exercises, which can be used to prevent constipation, hemorrhoids, and can also help the vagina to recover, so that sex life can be more beautiful. 4, radio gymnastics: radio gymnastics, can make the joints, muscles and ligaments of all parts of the body are exercised. It increases the demand for oxygen and nutrients, speeds up breathing, pulse and blood circulation, thus promoting the body’s metabolism and improving the function of various organs. It is recommended that couples preparing for pregnancy can do radio gymnastics as an interval exercise every day, once in the morning and once in the afternoon.