妊娠期运动指南（来自美国妊娠协会）

jacky

Exercise Guidelines During Pregnancy Email
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If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout your pregnancy. Exercise does not increase the risk for miscarriage in a normal low risk pregnancy.

If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself. Consider a prenatal yoga class that is specifically designed for pregnant women. Shop Yoga for home
• Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you are performing.
  
• Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply they need.
  
• Wear comfortable exercise footwear that gives strong ankle and arch support.
  
• Take frequent breaks, and drink plenty of fluids during exercise.
  
• Avoid exercise in extremely hot weather.
  
• Avoid rocky terrain or unstable ground when running or cycling. Your joints are more lax in pregnancy, and ankle sprains and other injuries may occur.
  
• Contact sports should be avoided during pregnancy.
  
• Weight training should emphasize improving tone, especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles.
  
• During the second and third trimesters, avoid exercise that involves lying flat on your back as this decreases blood flow to the uterus.
  
• Include relaxation and stretching before and after your exercise program.
  
• Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.
  
  

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