The correct way for expectant mothers to walk during early pregnancy

　　Walking is a good and safe way of exercise for expectant mothers in the early stages of pregnancy. It not only helps to breathe fresh air, but also improves nerve System, heart and lung function, promote blood circulation throughout the body, enhance metabolism, and strengthen muscle activity. However, walking seems simple, but it is actually a profound knowledge.

　　Walking methods suitable for early pregnancy

　　relaxing walk

　　Step forward in relaxed, short steps, and be sure to do it at a tone that is comfortable for you, with your arms naturally at your sides. You can use this walking method to practice the breathing method required for childbirth: take a deep breath through your nose, and then exhale through your mouth. It would be better to take this kind of walk by the sea or in the shade.

　　interval walking method

　　First, take a 10-minute relaxing warm-up walk. Then walk slowly for 1 minute at a medium speed, and finally walk quickly for 2 minutes. During walking, keep your head up, shoulders flat, and elbows bent at your sides. Your arms should swing during walking to help balance the body. Repeat this walking method six times, and finally relax and walk for 5 minutes.

　　cross training footwork

　　First walk at a moderate pace for 10 minutes, then walk quickly for 2 minutes before stopping, and finally walk at a relaxed and slow pace for 10 minutes.

　　Other exercises suitable for early pregnancy

　　joint movement

　　The expectant mother sits on a chair, with one leg on top of the other. The foot of the lower leg is on the ground. The upper leg slowly moves the ankle joint several times, and then straightens the instep downward so that the knee joint, ankle joint and instep are connected in a straight line. The two legs alternately perform the above actions.

　　Features: Through the activities of the ankle joint, it can promote blood circulation and strengthen the foot muscles.

　　Pointe

　　The expectant mother sits on a chair, with her feet flat on the ground. She tries her best to lift her toes up, lift them up and then put them down again. Repeat this several times. Pay attention to keeping the soles of her feet from leaving the ground when her toes are lifted up.

　　Features: Promote blood circulation and strengthen foot muscles through pointe exercises

　　Things to note when taking a walk

　　walking environment

　　The environment for walking is very important. It is best not to go to places with loud noise, dust, or serious pollution. You can choose small parks, community gardens, etc. When walking, don't go to the middle of the road, try to stay on both sides of the road. Also, stay on the trails to avoid collisions with other people. If you are walking at night, choose a place with sufficient street lights and avoid going to dark places. When choosing a road surface, it should be flat and smooth. When going uphill, the pressure on the abdomen is too heavy, and it is easy to fall when going downhill. Roads with pebbles are prone to slipping, so they are not good choices.

　　walking posture

　　The posture when walking is also very important. You should keep your head up and your chest up, and look straight ahead. Do not walk with your head down. Walking with your head down will put a greater burden on your neck and shoulders. In addition, the steps should not be too big or too fast. Give your feet a certain degree of freedom to avoid losing control.

　　In addition, it is best to invite the expectant father to go with you when taking a walk. If there is an accident, you can provide timely protection. This will also help to enhance the relationship between the couple.

　　walking time

　　Remember to avoid some peak hours when walking. Generally speaking, the urban area is relatively crowded between 7 a.m. and 10 a.m., while the air pollution is relatively serious between 4 p.m. and 7 p.m. It is best to avoid these two time periods. You can choose to take a walk in the community or a nearby park for half an hour after dinner. You can bring some boiled water and snacks when walking to replenish your energy at any time.

• Previous article: Four things to note when running and keeping fit for the elderly in winter
• Next article: What items does aerobic exercise include?