With the release of the two-child policy, many elderly/pre-senior mothers have begun to prepare for pregnancy again. Experts remind that weight management must be done during pregnancy. Excessive weight during pregnancy will not only bring difficulties to postpartum recovery, but also cause fetal damage. adverse health effects.
Nutrition control should start from the prenatal period. After a woman is pregnant, with the growth and development of the fetus, the amount of nutrients does need to be increased, but it does not mean that you will eat a lot of meat. Avoid desperately increasing nutrition in the short term, so as not to gain weight.
Studies have shown that women need about 13,376 kJ (3,200 kcal) of calories and 90-100 grams of protein per day within one year of postpartum (breastfeeding). It is beneficial and harmless for pregnant women to increase exercise appropriately. Exercises that do not increase abdominal pressure or squeeze the abdomen can be performed. For example, walking, Taijiquan, and bare-hand exercises can help increase appetite, reduce dystocia and promote fetal growth and development, and can also prevent the accumulation of prenatal body fat. And postpartum, exercise should also be gradual.
Initial return to exercise: If you delivered vaginally, you can start trying to move your knees together and pelvic rocking a few weeks after giving birth. If you’re comfortable with this type of exercise, try walking slowly outdoors, or pushing your baby. But don’t make your heart beat faster, just feel your blood circulation speeding up. Gradually increase the duration of the walk to 10 to 15 minutes, then 30 minutes. When you feel comfortable with this amount of exercise, with the permission of your doctor, choose a safe fitness exercise yourself.
Fitness exercise is suitable for aerobics, swimming, walking, simple bicycle exercises, and using a tension machine to exercise the muscles of the upper limbs.
Precautions before postpartum fitness exercise:
You should empty your bladder before exercising; don’t do it within an hour before or after a meal; if you sweat after exercising, you should replenish water in time; do it for 15 minutes each morning and evening, for at least 2 months, from less to more frequent, don’t force it or overworked. If lochia increases or pain increases, be sure to pause and wait until it returns to normal before starting.
