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更新日期：2019-04-25
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Pregnancy Exercise for Normal Delivery Exercise during pregnancy is important, because it's the perfect path to faster postpartum weight loss and recovery. Here you'll find easy pregnancy exercises and fitness plans to get you moving (even when it's the last thing your swollen feet want to do). We’ve selected the most effective and time-tested pregnancy exercise and workout at home. All exercises are divided in 3 training programs for 1, 2 and 3 trimesters. Each training program contains safe pregnancy exercise for normal delivery for the corresponding trimester.The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth.
Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable. You may be happy and excited to find out that you're pregnant. And you may be a little nervous or worried. If this will be your first child, you may even feel overwhelmed by all of the things you need to know about having a baby. There is a lot to learn. But you don't have to know everything right away. You can read all about pregnancy now, or you can learn about each stage as your pregnancy goes on.Exercise is not dangerous for your baby – there is some evidence that active women are less likely to experience problems in later pregnancy and labour. Pregnancy exercise is so beneficial that the American College of Obstetricians and Gynecologists recommends that healthy women with uncomplicated pregnancies exercise at moderate intensity for at least 30 minutes a day on most or all days of the week. The ideal workout gets your heart pumping, keeps you limber, controls weight gain, and strengthens your muscles without causing undue physical stress for you or the baby.
To get the full benefits, you'll need to exercise at least three times a week, ideally more. Try to find something that you enjoy, as you'll be more likely to stick to it in the longer term. Build activity into your daily life, too. For example, taking the stairs instead of the lift, and doing housework or gardening, counts as exercise.
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