懷孕時我的身體會如何變化，運動會不會有風險？How does my body change during pregnancy?
媽媽們是不是覺得懷孕之後，身體變化很大？是否覺得身體變得重重的，常常疲累，也容易喘，明明之前很簡單的動作現在做起來就這麼困難？連起床都很吃力。常常覺得恥骨附近快拉傷或很容易腰痠背痛。這些現象其實是因為懷孕後賀爾蒙造成的喔！以下開始介紹賀爾蒙對孕婦有什麼樣的改變。
鬆弛素
鬆弛素顧名思義會讓韌帶以及身體的軟組織放鬆。可使股盆腔的關節韌帶變得鬆弛而讓胎兒有空間生長，及得以順產。然而，鬆弛素除影響股盆附近組織外，亦使全身其他關節變得比較鬆。
身體會有哪些變化：
1. 腹部下墜感，重重的
2. 偶而打噴嚏或咳嗽漏尿
3. 大腿內側撕裂感
4. 腰部無力感
5. 平衡變差，易扭到腳
6. 手腕容易拉傷扭傷
運動時可以注意幾點：
一、運動前可先如廁將膀胱排空。
二、執行手部撐地運動時，需注意手腕位置，盡量不讓手腕過度彎折。
三、建議穿著足跟包覆良好的運動鞋，避免腳踝扭傷或翻船。
四、如進行負重訓練，需注意脊椎是否筆直，可減少脊椎的壓力。
五、注意伸展拉筋角度範圍，建議伸展至感覺些許緊繃為止，如大腿前後側，前胸肌群等。過度拉筋可能讓關節周遭變得鬆弛。如覺得緊繃可以用局部按摩或滾筒放鬆代替伸展運動。鬆弛素影響身體最長至產後6個月，因此即便剛生完孩子也需加以注意。
黃體素
常常會聽到有懷孕經驗的媽媽們在懷孕期間容易頭暈或是痔瘡問題。這是因為黃體素導致身體循環系統的變化。此激素使血管內壁擴張以容納更多的血量給母體與寶寶，但同時血管壁變得鬆弛後使得血液回流減少，心臟輸出減少，循環也會相對變差。在消化道中，腸胃道平滑肌活動力變差而引起消化相關的問題。
身體會有哪些變化：
1 .痔瘡
2. 胃食道逆流
3. 消化不良
4. 頭暈
5. 小腿腫脹
6. 靜脈曲張
運動時可以注意幾點：
一、運動前不吃太飽，以免消化不良引起身體不適
二、運動中途或組間休息時，盡量不要站著不動。可以來回走動或原地踏步幫助血液回流。
三、孕婦血液循環較慢，減少快速姿勢轉換。如：波比跳。
四、如小腿水腫，可穿壓力襪改善。
五、一般小腿痠痛可按摩加以放鬆或抬腿來改善。若出現腫脹、疼痛及小腿顏色變深等，可能為深層靜脈血栓，須儘速就醫以免血栓進入身體其他器官內。
人類絨毛膜促進腺激素
孕吐是懷孕初期大部分產婦的困擾之一，此賀爾蒙濃度較高時容易誘發嘔吐。因每人體質不同，有些產婦孕吐時間短，有些產婦直到臨盆前仍有孕吐的問題。
運動時可以注意幾點：
一、孕吐容易流失體內水分，因此運動前、中、後必須適當地補充。
二、低血糖可能引起嘔吐或頭暈，可以在運動前、中、後吃點零食幫助血糖維持。
媽媽們了解賀爾蒙對身體有哪些影響，才能避免運動受傷又可以保持好身材。
執行運動以前請與您的婦產科醫師確認是否可以運動。
You may feel great changes during pregnancy, such as, heaviness, easily tired, out of breath, body aching and feeling strenuous doing the simplest things in your daily life. Majority of the changes are because of pregnancy hormones and the increasing weight of the fetus. Understanding pregnancy hormones is crucial if you want to start or continue your exercise routine, to prevent any damage to your body.
Relaxin
Relaxin is for relaxing your joints, tendons and ligaments during pregnancy. It helps increase space in the pelvic area for a growing baby and to give birth smoothly through the vagina. It should be noted that relaxin effects the whole body, therefore the joints of your spine, arms and legs would be loose as well.
You may feel/ suffer from……
1. heaviness in your abdomen
2. urine leakage during sneezing and coughing
3. tightness or strain in your inner thigh
4. low back weakness
5. ankle instability
6. wrist instability
You may want to……
1. take the restroom before exercising.
2. be cautious of wrist injuries during hand-on-floor exercises, for example bird dog or cat camel exercises.
3. wear suitable footwear and beware of ankle sprains.
4. keep your back straight when lifting weights to decrease pressure on your spine.
5. be careful not to over-stretch your joints during stretching routines. You can replace stretching by massaging to the tight area. This hormone may last 6 months after labor, therefore be gentle with your joints, tendons and ligaments.
Progesterone
Progesterone influences your body circulation during pregnancy, you may suffer from hemorrhoids or feel dizzy from time to time. The hormone increase space in your blood vessels to increase blood capacity for you and the baby. However, venous return would decrease because of the increased vessel diameter, circulation would therefore slow down. Progesterone would also decrease activity in your digestive system, including the stomach and intestines.
You may feel/ suffer from ……
1. hemorrhoids
2. gastroesophageal reflux
3. indigestion
4. dizziness
5. calf pain or swelling
6. varicose veins
You may want to……
1. eat small snacks instead a whole meal before you exercise to prevent indigestion.
2. shuffle your feet or walk on-spot to maintain circulation during exercise breaks.
3. be cautious when during rapid up and down exercises, for example, burpees.
4. wear pressure socks to relieve calf ache.
5. massage or raise your legs decrease swelling. If you feel constant pain or notice color change in the calf area, contact your doctor right away. There might be issues like deep vein thrombosis which could be fatal.
Human chorionic gonadotropin (HCG)
High HCG concentration causes morning sickness, which usually occurs during the first trimester of pregnancy. Morning symptoms last differently because of individual variations.
You may want to……
1. consume water between exercise breaks to stay hydrated
2. snack before, during and after exercise to prevent low blood sugar, which could induce nausea.
Be sure to understand thoroughly about pregnancy hormones, and acquire the doctor’s approval before exercising.
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懷孕期間可以 運動嗎？物理治療師提供幾招小撇步讓孕媽咪動起來！
Physiotherapist’s guide on exercise do and don’ts during pregnancy
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