Pregnant mom, do you usually exercise? Exercise? A hundred steps a day after meals. If so, that’s really great. Walking is the most suitable for pregnant mothers during pregnancy to carry out one of the aerobic exercise, not time-consuming and effortless, but also to achieve a certain effect of exercise, by the majority of pregnant mothers welcome. Walking is a form of exercise that is not limited by pregnancy and can be done throughout the entire pregnancy, whether it is early, mid or late, we can go out for a walk when we have something to do. Both safe, and convenient, walking is a worthy of long-term persistence and can be long-term persistence of pregnancy exercise methods, if you feel that their physical strength, stamina, perseverance is limited, then decisively will be walking in your pregnancy exercise list. However, according to the feedback of pregnant mothers, most of the walking intensity is hovering in the stage of “skipping after meals”. I can’t help but worry about this for all the pregnant moms. Walking after meals is good. One can move the muscles and bones, two can eliminate food and stomach, three can relax the body and mind, but it is not good enough to advocate walking during pregnancy is not just to achieve these effects of exercise. Effective walking, can help pregnant mothers increase lung capacity, conducive to labor and delivery of breath holding force; can improve blood circulation throughout the body, increase the supply of oxygen to the fetus, prevention and relief of edema of the lower extremities; can exercise abdominal and thigh muscles, improve the delivery of force muscle strength; can increase the pelvic space, promote fetal head into the basin. All these benefits of walking can make pregnant mothers better through the October pregnancy period, ready for a delivery. To get these benefits, the intensity of the “after-dinner stroll” exercise is still not enough. In order to improve the effect of walking, our walking speed should be controlled at 3-4.5km/h, if you use a pedometer to count the steps, half an hour walk after meals, at least 1.5-2km. The recommended walking time should be more than 30 minutes per day, with the evening time being the best. But this walking state can not be easily done at the beginning, pregnancy exercise is effective and safe, step by step, we need to reasonably enhance the walking exercise intensity. We recommend that you try the “six-step method of walking pregnant women”, step by step to enhance the effect of walking exercise: [First step] to the simplest easy to walk that is “walking around” to start. The second step is to open your legs on the basis of easy walking and increase your pace appropriately. Step 3: Try to increase your upper arm swing while increasing your pace. [Step 4] consciously let the pace and breathing with the breath to drive the walk, it is best to do “two steps a breath, two steps a breath,” that is, inhale a breath to walk two steps, exhale a breath to walk two steps to walk faster, so that the breath is more deep and long. The fifth step is to increase the stretching of the upper limbs. It is recommended that when you are walking, you should carry out chest-expanding exercises, arm-expanding exercises, arm-lifting exercises, shoulder-around-the-ring and other upper limb stretching exercises. [Step 6] increase the upper extremity weight-bearing exercise, it is recommended to walk with two 250ml bottles of mineral water or 1.5 pounds of dumbbells, or with the elastic band to do the fifth step of the stretching exercise. “Pregnant women walking six steps” are required in the first step of the basic adaptation, skillful operation before adding the next step, when we can easily operate the above six steps, that “after dinner walk” is no longer a simple walk to walk, the effect of exercise can be greatly enhanced. Realize the first three steps, you can be in the same pace, exercise legs, hip muscles, upper limbs and shoulder and back muscles; increase the fifth step, the sixth step of the upper limb stretching and weight-bearing exercise can exercise the upper limbs, shoulder and back muscles, to strengthen the muscle strength, relieve the uterus, breast enlargement, poor posture and other causes of neck and shoulder pain, lumbar and back pain, to improve the physical discomfort during pregnancy. Walking during pregnancy, you walk the right way? Learned “pregnant women walking six-step method”, tonight’s “after-dinner sneaking” can be sure to try ah, let’s have a gorgeous walking upgrade! Warm tips: We need to according to the physical situation and the feeling of movement, step by step slowly, gradually adapt themselves to each step of the movement state, and at the same time to note that, if you start to increase the upper body movement, must be accompanied by a family member, to ensure the safety of walking. What should I do if I always feel hungry in early pregnancy? A: Why do pregnant women always feel hungry when they are pregnant? On the one hand, the mother to provide nutrition to the fetus, thus increasing the demand for nutrient intake, and some mothers in early pregnancy vomiting reaction is heavier, always “empty stomach”; on the other hand, women in pregnancy, the stomach cardia from the original closed after eating into a long time to open the state, because this ensures that pregnant women can be at any time smooth intake of food without any problem. Any time smooth intake of food without impact on the body, so eat night food for pregnant women is not bad, but the cardia open, it leads to gastric acid and other gastric juices easily into the digestive tract, thus producing stimulation of the digestive tract, pregnant women every once in a while have to intake of certain foods, is the part of the gastric juices to neutralize, so this is also the body of self-protection of an important performance. So, always feel hungry, what to do? It is recommended that all pregnant mothers, under the premise of ensuring regular diet and balanced nutrition, avoid uncontrolled eating and drinking, and appropriately limit the intake of carbohydrates and fat (i.e., reduce the amount of staple foods such as rice and pasta), so as to avoid excessive growth in fetal body weight, which may lead to macrosomia, and affect the smooth delivery of the baby. So, in the face of a wide range of food, expectant mothers should choose which food, in order to satisfy the appetite at the same time, but not to make the weight overweight? Grocery: When it comes to hunger, most moms-to-be think of cookies and bread. However, mothers-to-be should try to choose less sweet bread and creamy sandwich cookies with high sugar and fat content to avoid excessive intake of calories, sugar and fat. You can choose whole wheat cookies, oatmeal, multigrain breads, sugar-free porridge and other coarse grains, and take some with you to eat between meals when you feel hungry. Mixed grains can increase the dietary fiber in the mother-to-be’s body to prevent early constipation, and they are rich in vitamin B1, which is good for uterine contractions and smooth labor. But you can not eat too much, cookies contain a considerable amount of salt, fat and sugar, too much intake will also be detrimental to weight control, and there is a risk of increasing the prevalence of gestational diabetes; Fresh Fruit: Fruit is the best choice for expectant mothers to be hungry, at the same time as satiety, but also to maintain a balanced nutritional profile in the body. Different fruits contain different amounts of sugar, so it is recommended that mothers-to-be choose strawberries, blancmange, melon, loquat, papaya, pears, sour apples, oranges, grapefruit and other low-sugar fresh fruits. Strawberries, apples, grapefruit, oranges, etc. are rich in vitamins and dietary fiber, and are alkaline foods, which can keep the mother-to-be’s blood neutral or weakly alkaline, which is good for maintaining the health of the body. Pears, not only rich in vitamins and dietary fiber, but also help mothers-to-be detoxification, purification of blood vessels; Nuts: sunflower seeds, pistachios, walnuts, hazelnuts, pine nuts, almonds, chestnuts, etc., can be used as a small meal to relieve hunger. Nuts, protein, fat, minerals, trace elements, vitamins and other nutrients are very rich, can provide sufficient nutrition for prospective mothers in early pregnancy. However, mothers-to-be should choose nuts with low sugar and few additives, choose the original flavor and discard salt-baked or amber flavor, and control the daily intake; Dairy products: fresh milk, yogurt, cheese, containing essential amino acids, calcium and vitamins for mothers-to-be, which can provide the nutrients needed for fetal growth and development, is very ideal food. Between meals, mothers-to-be can spice up their lives with yogurt or fresh milk, and it’s even healthier if it’s homemade yogurt. In conclusion, when the mother-to-be is relieving her hunger, her diet must be balanced and diversified, the amount of food she eats must be properly controlled, and she should pay attention to exercise after meals, then your weight change will not affect you too much.