Many pregnant mothers have these questions: 1. Can I still exercise after pregnancy? 2. Is exercise dangerous for pregnant mothers and their babies? 3.What are the benefits of exercise for pregnant mothers and their babies? 4.Is it better to eat when you are pregnant? 5.Do I need to take a lot of supplements after pregnancy? The list of questions about eating and moving and weight is endless. Here we will make a detailed explanation! The gap between the ideal and the reality of many pregnant mothers is often the purpose of tears! Our reality: Authoritative interpretation: In 2008, the U.S. Department of Health and Human Services published the first pregnancy guidelines for healthy adult women. The recommendation: “Healthy women who have no experience with high-intensity exercise during pregnancy and in the postpartum period should engage in moderate-intensity aerobic activity for at least 150 minutes per week (2 hours and 30 minutes). This exercise time should ideally be evenly distributed over each day of the week.” The American College of Obstetrics and Gynecology (ACOG), which addresses exercise during pregnancy, clearly states that most common exercises can be engaged in by pregnant women who do not have cardiopulmonary disorders, normal cervical function, placenta praevia, pre-eclampsia, gestational hypertension, or severe anemia, and do not at all increase the risk of miscarriage, low birth weight, or preterm birth as a result. Scientific studies have shown that: the more weight you gain during pregnancy is not the better. Blindly making up for it increases the risk of pregnancy complications and huge babies, increases the incidence of obstructed labor and postpartum hemorrhage, and seriously endangers the health of mothers and babies! I. Pregnancy exercise and weight management, we can gain: 1, to help pregnant mothers relieve pregnancy fatigue symptoms, as soon as possible to adapt to the pregnancy reaction 2, to improve appetite, to provide nutrition for the baby in the belly, to prevent the occurrence of calcium deficiency. 3, can control the rate of weight gain, reduce the possibility of huge babies, gestational diabetes, pre-eclampsia and other diseases. 4.It helps natural childbirth and the mother can regain her figure faster after delivery. Second, the goal of pregnancy weight management in figures: (recommended pregnancy weight gain for different pre-pregnancy BMI) Note: Body mass index BMI = weight (kg)/height (m) 2 Recommended pregnancy weight gain for pregnant mothers with twin pregnancies: normal pre-pregnancy weight (16.7-24.3kg); overweight pre-pregnancy (13.9-22.5kg); obese pre-pregnancy (11.3-18.9kg) Third, pregnancy Frequency of weight monitoring: 1 time/month in early pregnancy; 1 time/week in middle and late pregnancy; choose the same time each time, the best time is early in the morning, after emptying stool. The best time to do so is in the morning and after emptying the bowels. (1) Control your mouth. 5.Protect sufficient amount of fresh vegetables and increase the intake of vitamins, inorganic salts and dietary fiber, which can prevent constipation at the same time of weight control. 6, involving individualized adjustment, need to consult the regular hospital nutrition clinic. Truth: Energy is constant in the universe! Drinking water is fat is an absolute fallacy! (B) Open your legs. Please take your own seat: 1. Sedentary women – gradually start to resume physical activity, walking is a good choice, but if you are always out of breath, you need to reduce the intensity, and if necessary, consult a doctor to understand the cardiopulmonary function. 2. Women who have exercised before pregnancy – you can continue to exercise at the same intensity as before, but the intensity should not exceed the pre-pregnancy level, and the training program should be modified as needed. Be sure to understand the contraindications and know when to rest. 3, the upper limit of exercise intensity – women accustomed to high-intensity exercise before pregnancy can, in principle, continue the original exercise (updated ACOG guidelines, pregnant women can exercise with a heart rate of more than 140 bpm. meaning that if there are no contraindications, the original regular running women can continue to run). But for ordinary pregnant mothers, generally are not sports professionals, we should be safe first, moderate intensity as well as enough. 4, whether you can exercise, what kind of exercise can be carried out, must be approved by a doctor, under the guidance of qualified pregnancy exercise experts, adhere to a scientific and reasonable training program. 5, the appropriate type of exercise during pregnancy: non-weight-bearing training – swimming, fixed bicycle. Suitable weight-bearing exercises – walking, jogging and low-intensity aerobics. Resistance training (yoga, Pilates) – some asanas and movements are different than during non-pregnancy and need to be practiced under professional guidance. Note: When doing moderate intensity physical activity, our heart rate should reach 60-70% of the maximum heart rate (maximum heart rate = 220 – age) 6. Pay attention to heat dissipation and avoid exercising in high temperature, high altitude and hot and humid environment. Check with your doctor and trainer in advance for signs that you need to stop training (dizziness, abdominal pain, vaginal bleeding and decreased fetal movement are a few of the signs that need special attention). Careful pregnant mothers may have noticed that there are many pictures of yoga for pregnant women in the above content. Yoga originated from ancient India and is one of the six philosophical schools of ancient India. In the Yoga Sutra, Guru Patanjali presented the eight branches of yoga. It includes abstinence, internal control, asana, whistle control, sense-making, concentration, meditation and initiation. For pregnant mothers, almost all of them can practice yoga asanas, whistling and meditation to improve and enhance our physical and mental state well, thus achieving the beautiful vision of a healthy two generations. Because yoga is more than just a physical exercise, it has the unique quality of bringing mind and body together, which is why it is especially recommended for pregnant mothers.