**Find a Sport That Can Last a Lifetime**
"Can you run as usual?" was the first question I asked my doctor after giving birth. She looked at me calmly and said, "Of course." Exercise during pregnancy is beneficial for childbirth, but she also advised me not to gain too much weight in the first three months, saying, "because your back can't handle it."
As for what kind of exercise, the doctor said that if you were already active before pregnancy, it's fine to continue, but if you weren’t exercising before, there’s no need to start intense training during pregnancy. Sports like rock climbing, skiing, or high jump are risky and should be avoided or modified. Activities that don’t require much strength, like cycling or walking, are safer, but even those may need to be reduced or stopped in the second trimester due to balance issues.
Building muscle, especially in the core, back, and pelvic floor, is great for childbirth. So if you're pregnant, it's a good idea to maintain or build muscle strength. Strengthening your back muscles helps support your growing belly, and many women find it challenging to look forward while holding their stomachs. Pelvic floor exercises are especially beneficial—not only for childbirth, but also for preventing incontinence and improving sexual health.
The key is to listen to your body. Whether it's swimming, brisk walking, or running, it's important to understand your limits. If you can't control the intensity, aim for a heart rate below 140. In simple terms, if you can't speak without gasping for breath, you're pushing too hard.
An extreme example is Gao Yanjinzi, who won an International Modern Dance Award just three months into her pregnancy. She didn’t know she was pregnant when she signed up. Her doctor told her, "Life is resilient. If this life is weak, it might be lost with a sneeze. But if it's strong, it can survive even the toughest challenges." Of course, I’m not encouraging anyone to take unnecessary risks. Gao continued her routine because it was comfortable and within her ability.
Back to my own experience, I had no complications and felt surprisingly energetic in the early stages of pregnancy. I could run 8,000 to 10,000 meters without feeling tired. Now I run 6,000–7,000 meters on a treadmill at around 10 km/h, twice a week. When air quality is good, I even bike to work—about 46 kilometers round trip. Unfortunately, only two days last week met my cycling standards, and this week was even worse, with just one morning of riding.
As for weight, I haven’t gained much, which the doctor confirmed. My waist has expanded significantly, though. Still, many men on the subway grab seats in front of me as usual.
One day, someone said, “Flat!†I turned around and he said, “Micro convex!†I joked, “You should go to Taobao and buy a fake belly.â€
Young women in their prime often see themselves in photos, and I think you’ve seen enough of this. I’m relieved. The following comparison shows the first photo taken in Taiwan last October, and the second one was taken the day before yesterday (this article was written on March 19, 2014). By April, the baby will be about the size of an avocado—10 cm long, with eyes that can sense light and begin to react. I still can’t feel any movement in my stomach.
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I still want to say a few words about sports. Someone once asked me, “Do you like running?†Honestly, I don’t know who truly loves running. Every time I tie my shoes, I feel a bit unhappy inside, but the process and the joy it brings keep me going. Everyone can find that feeling—there must be an activity you enjoy.
Some people around me don’t understand, but those who have experienced pregnancy know it’s different from other illnesses. It’s invisible and unpredictable. The risks make you realize how fragile the human body can be. But instead of fear, we should approach it with peace, knowing that every aspect of life carries some risk.
My personal guideline is to understand myself, follow science, and consider all possibilities—even the worst ones—but don’t let fear control you. Pregnancy is a personal journey, and most people make it through. Humans have evolved to survive, and you can at least trust that evolution isn’t failing us.
Note: There's a lot of conflicting information online about what pregnant women should avoid, mostly focusing on "what to eat." Last night, I spent hours researching calcium supplements and got caught up in debates over vitamin A... Stay tuned for the next article, where I’ll explore what pregnant women need and what they often lack.
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