What kind of exercise is suitable for pregnancy preparation?

When preparing for pregnancy, most people think that they need to give their bodies enough rest, so they will not do any exercise. This is actually not so good for preparing for pregnancy. You still need to develop a better fitness plan. Even in the process of preparing for pregnancy, there are many exercises that are suitable for doing, such as strengthening training for your muscles.

Pre-pregnancy preparation 6: Develop and stick to a fitness plan

According to research by the American College of Sports Medicine, a healthy fitness plan includes: 1) 20 to 60 minutes of aerobic exercise, such as walking or cycling, 3 to 5 days a week; 2) muscle strengthening training, such as strength equipment training, 2 to 3 days a week; 3) flexibility exercises, such as daily stretching and yoga, 2 to 3 days a week.

But if you don't like exercise normally, you should start your fitness plan step by step. Start with some relaxing activities, such as taking a 10-20 minute walk every day, or add some exercise to your daily life, such as climbing stairs instead of taking the elevator, or getting off the bus one or two stops earlier and then walking.

Pre-pregnancy preparation 7: "Appointment" with the dentist

As you prepare for your baby, don't forget about your oral health. There is growing evidence that periodontal disease (a bacterial infection that affects the gums and bone around the teeth) may lead to premature birth and low birth weight. In fact, one large study found that pregnant women with periodontal disease were seven times more likely to have a premature birth. Another study showed that gum disease increases a pregnant woman's risk of preeclampsia, a pregnancy complication characterized by high blood pressure, water retention, and protein in the urine.

What’s worse, hormonal changes during pregnancy can easily trigger “pregnancy gingivitis.” Increased progesterone and estrogen levels may cause the gums to react differently than usual to bacterial stimulation in the dental plaque, resulting in swelling, bleeding, and pain. If you pay attention to your dental health before you become pregnant, you can effectively reduce the risk of dental diseases during pregnancy.

Therefore, you should go to the dental department for a thorough oral examination and necessary treatment, have your teeth cleaned, and receive health guidance from the dentist within 6 months before pregnancy to ensure your dental health during pregnancy and avoid future problems.

Pre-pregnancy preparation 8: Check family health history

You and your husband can call both sets of parents and other relatives to find out more about the situation, focusing on whether anyone in your family has a genetic or chromosomal disease, such as Down syndrome, intellectual disability, congenital birth defects, etc. When you go for a prenatal check-up, your doctor will also ask you about this to determine whether you need a genetic test.