How should office workers and pregnant women exercise if they sit for long periods of time?

　　During pregnancy, the muscles in the lower back and pelvis of pregnant women will tighten. If you sit and work with your stomach raised for a long time, the possibility of soreness in your neck, shoulders, back, wrists, and elbows is much greater than usual. You can do the following small actions in your seat to help you get rid of these discomforts:

　　neck : First look straight forward, then bend to the left and put the left ear as close to the shoulder as possible； Then slowly straighten your head and do the same action on the right side to help you relieve neck muscle soreness.

　　waist : First straighten your waist, then lift your shoulders up to bring them close to your ears. Stay for 10 seconds to relax your shoulders and help you relieve shoulder muscle soreness.

　　Shoulders : Move your shoulder blades inwards and downwards on your back, then lift your chest and stay for 10 seconds to help reduce the load on your "abdomen".

　　elbow : Put your hands together, lower your wrist until you feel a stretch in your forearm, stay for 10 seconds, then turn your fingers downward, and lift your wrist until you feel a stretch, which can help relieve wrist pain and elbow pain.

　　ankle : Sit on a chair with a backrest, keep your back straight, your legs perpendicular to the ground, and the soles of your feet touching the ground.； Then straighten the instep and point the toes downward so that the knees, ankles and instep are in a straight line. Through soft movements of your toes and ankle joints, you can promote blood circulation, strengthen your foot muscles to bear the increasing weight of your body, and avoid your ankle injuries.

　　For each exercise, repeat the above actions 2 to 3 times.

　　Key points for office workers and pregnant women to purchase snacks:

　　Try to buy original cheese without colorings or added flavors; pay attention to the shelf life. Do not eat cheese that has expired or is close to its expiration date; cheese should be kept at a low temperature. If the office is too hot, keep it in the refrigerator and take it out to warm up one hour before eating.

　　cheese

　　Belonging to the "concentrated" version of milk, 1 kilogram of cheese products are concentrated from 10 kilograms of milk. It is rich in protein, vitamin B complex, calcium and a variety of micronutrients that are beneficial to the absorption of expectant mothers. The lactic acid bacteria in natural cheese help pregnant mothers absorb nutrients in their gastrointestinal tract. And ordinary cheese does not cause weight loss.

　　Walnut

　　Walnuts are a food with very high nutritional value. They are rich in vitamin E, linolenic acid and phospholipids. In particular, linolenic acid is very important for promoting brain development. However, the fat content in walnuts is very high. If a pregnant mother eats too much, she will gain weight due to excessive caloric intake. Therefore, it is appropriate to limit it to no more than 3 walnuts a day.

　　prunes

　　Prune fruit is rich in nutrients, vitamins, minerals, antioxidants and dietary fiber. It does not contain fat and cholesterol. It is a popular choice for modern people. healthy The best fruit. Fresh prunes are the best source of vitamin A among fruits. Prunes are rich in potassium, which plays an important role in maintaining the body's electrolyte balance. Prunes are also rich in iron, which is a raw material for hemoglobin and can carry oxygen in the blood, which is especially important for pregnant mothers. The dietary fiber in it can promote intestinal peristalsis and prevent pregnancy constipate . The basic daily consumption is 3 to 5 pieces.

　　jujube

　　Jujube has high nutritional value. Because it is not only rich in vitamin C, it can also supplement iron for pregnant mothers. Jujube is a good snack during pregnancy. But don’t eat too much jujube, as it can easily cause flatulence in pregnant mothers. Dried dates can be eaten in winter and fresh dates can be eaten in summer.

　　99 Enthusiastic Doctors warmly reminds office workers that pregnant women need more nutrition every day to replenish the energy they consume, take appropriate rest when tired, supplement with some fresh and nutritious snacks, and pay attention to eating all packaged foods as soon as possible.