Pregnancy Guide

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Admin2025-11-18
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Second Trimester Exercise Suggestions ​

The second trimester (13-28 weeks) is known as the golden period for pregnancy exercise. Early pregnancy reactions disappear, physical burden is relatively light, and it is the best stage to establish good exercise habits.

Benefits of Exercise in Second Trimester ​

Benefits for Pregnant Women ​

Physical Health ​

  • Relieve back pain and low back pain
  • Prevent and reduce constipation
  • Control reasonable weight gain
  • Improve blood circulation
  • Enhance cardiopulmonary function

Mental Health ​

  • Reduce stress and anxiety
  • Improve sleep quality
  • Enhance self-confidence
  • Improve emotional state
  • Reduce risk of postpartum depression

Benefits for Fetus ​

  • Promote brain development
  • Enhance cardiopulmonary function
  • Establish good neural connections
  • May improve birth weight

Preparation for Delivery ​

  • Strengthen pelvic floor muscles
  • Improve physical endurance
  • Promote natural delivery
  • Reduce risk of complications

Aerobic Exercise ​

  • Intensity: Moderate intensity
  • Time: 30-45 minutes daily
  • Frequency: 5-7 times a week
  • Location: Flat and safe path
  • Precautions: Choose breathable and comfortable shoes

Swimming ​

  • Intensity: Low to moderate intensity
  • Time: 20-30 minutes
  • Frequency: 2-3 times a week
  • Advantage: Reduce joint pressure, whole body exercise
  • Water Temperature: 28-32°C is appropriate

Prenatal Yoga ​

  • Intensity: Low intensity
  • Time: 45-60 minutes
  • Frequency: 2-3 times a week
  • Focus: Stretching, breathing, meditation
  • Precautions: Choose a professional prenatal yoga teacher

Stationary Bike ​

  • Intensity: Moderate intensity
  • Time: 20-30 minutes
  • Frequency: 3-4 times a week
  • Advantage: Not affected by weather
  • Setting: Avoid high resistance

Strength and Flexibility Training ​

Kegel Exercises ​

  • Purpose: Strengthen pelvic floor muscles
  • Method: Contract pelvic floor muscles for 5 seconds, relax for 10 seconds
  • Repetitions: 10 times per set, 3 sets daily
  • Time: Can be done anytime

Pelvic Tilt Exercise ​

  • Purpose: Relieve back pain, exercise abdominal muscles
  • Method: Kneeling position, sink waist and then relax
  • Repetitions: 10 times per set, 2 sets daily
  • Effect: Improve posture, reduce back pain

Leg Stretches ​

  • Purpose: Prevent leg cramps
  • Method: Slowly stretch calf muscles
  • Time: Hold each movement for 30 seconds
  • Frequency: Daily

Hip Lifts ​

  • Purpose: Strengthen hip muscles
  • Method: Lie on side, slowly lift leg
  • Repetitions: 10 times per side, 2 sets daily
  • Note: Movements should be slow, avoid sudden movements

Exercise Safety Principles ​

Preparation Before Exercise ​

Assess Physical Condition ​

  • Confirm doctor allows exercise
  • Understand your exercise limits
  • Assess physical feelings of the day
  • Choose appropriate exercise time and place

Prepare Equipment ​

  • Wear breathable maternity sportswear
  • Choose supportive sports shoes
  • Prepare sufficient water
  • Carry mobile phone for emergency contact

Precautions During Exercise ​

Intensity Control ​

  • Maintain intensity where you can talk normally
  • Heart rate control at 60-70% of maximum heart rate
  • Avoid excessive fatigue
  • Rest regularly

Posture Adjustment ​

  • Avoid supine position (after 20 weeks)
  • Maintain natural curvature of spine
  • Avoid joint hyperextension
  • Pay attention to body balance

Signal Recognition ​

  • Vaginal bleeding: Stop immediately and seek medical attention
  • Dizziness: Stop exercise immediately
  • Chest pain and palpitations: Stop immediately and seek medical attention
  • Uterine contractions: Stop immediately and consult a doctor

Recovery After Exercise ​

Cool Down ​

  • Perform 5-10 minutes of stretching exercises
  • Slow deep breathing adjustment
  • Replenish water and nutrition
  • Observe body reaction

Rest Arrangement ​

  • Adequate rest and recovery
  • Monitor fetal movement
  • Seek medical attention if uncomfortable
  • Record exercise feelings

Exercises to Avoid ​

High Risk Exercises ​

  • Contact Sports: Basketball, football, volleyball
  • High Risk Sports: Skiing, surfing, rock climbing
  • Strenuous Exercise: High Intensity Interval Training (HIIT)
  • Jumping Exercises: Jumping, bouncing

Movements Unsuitable for Second Trimester ​

  • Supine Movements: Avoid after 20 weeks
  • Deep Twisting: Avoid excessive waist twisting
  • Abdominal Compression: Avoid direct pressure on abdomen
  • Balance Challenge: Avoid difficult movements requiring balance

Activities to Limit ​

  • Prolonged standing
  • Heavy lifting
  • Exercise in high temperature environment
  • High intensity long duration exercise

Special Situation Precautions ​

High Risk Pregnancy ​

  • Multiple pregnancy
  • Placenta previa
  • Gestational hypertension
  • Cervical incompetence
  • Needs personalized doctor guidance

Comorbidities ​

  • Heart Disease: Strictly limit exercise
  • Diabetes: Needs blood sugar monitoring
  • Thyroid Problems: Needs special care
  • Asthma: Avoid exercises that induce asthma

Exercise Adjustment for Different Gestational Weeks ​

Weeks 13-16 ​

  • Focus on aerobic exercise
  • Establish exercise habits
  • Adapt to body changes
  • Intensity moderate to low

Weeks 17-24 ​

  • Gradually increase exercise volume
  • Strengthen core training
  • Focus on pelvic floor muscle training
  • Pay attention to exercise safety

Weeks 25-28 ​

  • Appropriately reduce exercise intensity
  • Avoid strenuous exercise
  • Focus on stretching exercises
  • Start preparing for delivery

Exercise and Nutrition Coordination ​

Nutrition Before Exercise ​

  • Eat 1-2 hours before exercise
  • Choose easily digestible carbohydrates
  • Avoid overly greasy food
  • Ensure sufficient water

Nutrition After Exercise ​

  • Replenish water in time
  • Intake protein to repair muscles
  • Appropriately supplement carbohydrates
  • Avoid excessive hunger

Mental Health ​

Exercise and Emotion ​

  • Choose exercises you like
  • Find exercise partners to increase motivation
  • Set reasonable goals
  • Record exercise results

Social Support ​

  • Join prenatal exercise classes
  • Communicate with other pregnant women
  • Seek family support
  • Share exercise experience

Friendly Reminder: Please consult your obstetrician before exercising and formulate a suitable exercise plan according to your personal health status. If you feel any discomfort, please stop exercising immediately and seek medical attention in time.