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孕期运动指南：哪些情况不能“动”？

发布日期：2024-08-03 18:15:57编辑：网络收集

生命在于运动，怀孕后应该继续保持运动，这本来是常识。但是孕期运动也要讲究科学。

孕期运动的好处

任何时候，运动对我们健康都有好处，孕期也是如此。每天至少运动30分钟会有以下各种好处：

帮助减少腰酸背痛，便秘和水肿；

保障体重的合理增长，预防和治疗妊娠期糖尿病；

增加体力，增加肌肉的力量；

改善情绪，帮助睡眠；

保持身材。

当然还有很多其他以上没有提到的好处。

想要运动，要如何合理安排？

对于准妈妈来讲，最好能坚持每天运动30-60分钟。对于之前没有运动习惯的人来讲，刚开始的时候可以隔天运动30分钟，让自己的身体慢慢适应，然后逐渐延长运动时间和增加运动量。一旦你适应了，你会渐渐喜欢上运动的，是会上瘾的，每天不运动会觉得少了些什么。

可以先从散步开始，然后根据自身的情况逐步过渡到快步走以及其他的运动方式。有效运动的标准是心跳要有明显加快的感觉，要有出汗的感觉。当然要以安全为前提，运动不要让自己不适，不要引起明显的宫缩，一般的生理性宫缩不要紧。

如果自己一个人运动很无聊或无法很好坚持，最好能结伴运动，拉上你的老公。他可以不陪你去产检，但是至少要陪你运动。在看门诊时，我经常会要求老公要督促准妈妈每天运动。说实在的，有时候不仅仅是为了准妈妈，是实在看不下去老公那比孕妇还要大的肚子。如果我意味深长地看着你的大肚子说你要督促你老婆每天运动的时候，其实我是在说你啦！

哪些运动项目比较安全？

散步：对于任何人来讲，散步都是一种很好的运动方式，但是走得太慢效果会打折扣。可以先从散步开始，然后逐渐过渡到快步走，如果走得快了或者是久了引起生理性的子宫收缩，可以稍事休息以后再散步。可以慢慢快快，快慢结合。

如果在怀孕前有很好的跑步习惯，怀孕后多数情况下还是可以坚持跑步的，可能会需要进行适当的调整。

游泳：游泳是一种很好的运动方式，可以协调锻炼到身体各个部位的肌群，如果是孕前就喜欢游泳，怀孕后请继续坚持。对于有水中分娩想法的准妈妈，更是要坚持孕期游泳。如果在怀孕期间连水都不愿意多碰，突然说要水中分娩，是不是有些太突兀？

骑车：骑车是一种很好的有氧运动，在我做住院医生的年代，绝大多数的孕妇在孕期都是坚持上班到生孩子那一天的，而且很多人上下班的交通工具都是自行车。如果你觉得在外面骑自行车掌握不好平衡，可以在健身房的室内骑行器上运动。

有氧操：有氧操也是一种合适的运动方式，对于心肺功能的锻炼很有帮助，最好有教练的指导，运动效果会更好。

出现这些情况要注意停止运动

少数人在少数情况下会出现如下症状，一旦发生，请停止运动并暂时休息，必要时要去医院就诊。

• 阴道流血

• 眩晕或是觉得要昏过去

• 呼吸短促

• 胸痛

• 头痛

• 肌肉无力

• 小腿疼痛或肿胀

• 子宫收缩

• 胎动明显减少

• 阴道流液

所以，还在五一小长假的你，虽然不上班不活动，也不要天天在家躺着哦！

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