Should I Exercise While Pregnant?
Pregnancy is an important period of time for the expectant mother when she experiences significant changes (anatomical and physiological changes) in her body. A new member will join the family, in addition to future planning about this individual, a lot of questions begin to appear in the mind of the pregnant woman such as how her pregnancy will pass, what to do during pregnancy, what not to do during pregnancy, how much weight she will gain, will her beauty deteriorate, will stretch marks occur, how should she eat.
Perhaps the most important of these questions and the least known answer by many people is pregnancy and exercise. When pregnant women ask these questions to obstetricians, medical fitness instructors, yoga and plate instructors, the experts' explanations of these questions accompanied by important guidelines will be more enlightening and reassuring for pregnant women and they will be able to exercise with peace of mind.
What are useful and safe exercises for pregnant women?
(These exercises should be done in a controlled and careful manner)
- Walking
- Stationary cycling
- Aerobic exercises
- Dance Resistance exercises (weights, elastic band.)
- Stretching exercises
- Hydrotherapy, water aerobics
When Should You Stop Exercising During Pregnancy?
Exercise should be stopped in the presence of some findings while exercising during pregnancy. These are Shortness of breath Regular contractions in the uterus Chest pain Water coming from the vagina Blood coming from the vagina In case of dizziness or fainting, exercise should be stopped and the obstetrician should be visited immediately.
It is important for pregnant women to breathe continuously during exercise. Exhale with effort and inhale while relaxing. It is recommended to do more repetitions with low weights. Pregnant women should avoid valsalva manoeuvre because holding the breath causes a change in blood pressure. Exercise in hot and humid environments should be avoided, especially in the first 14 weeks (first trimester). Strenuous or isometric exercises should be avoided while holding the breath. Adequate fluid intake before and after exercise should be emphasised. Heavy exercises with the danger of falling or heavy exercises should be avoided.
Joint Flexibility; Looseness in the joints is observed due to increased relaxin and progesterone hormones during pregnancy, and therefore joints can be easily damaged. Pregnant women are recommended to avoid fast movements, changing direction and jumping during exercise. It is recommended to perform stretching exercises with controlled movements. Abdominal Muscles (Abdominal Muscles); Bulging can be seen in the tissue along the midline of the pregnant woman's abdomen called diastasis recti. It is not normal for this separation and swelling to be more than 2 centimetres and in this case, women are not recommended to exercise. Posture; The increasing weight in the pregnant woman, especially in the abdomen and breasts, causes the centre of gravity to shift forward. This can increase the arch in the lower back and cause the shoulders to collapse forward. Therefore, it is very important to maintain a correct posture during exercises, that is, posture.
What are the Precautions for Muscle Conditioning During Pregnancy?
What should pregnant women pay attention to while exercising?
Body position; Pregnant women should avoid supine position while exercising (supine position). The enlarged uterus can compress the large main vessels (vena cava inferior and abdominal aorta) passing in front of the spine, reducing the blood flow returning from the lower half of the body and the blood flow to the body. The mother may feel faint, the baby cannot get enough oxygen and the baby may develop palpitations. For this reason, it is not recommended to lie on the back for a long time after the 4th month of pregnancy. It is recommended to do the exercises standing or lying on your side.
Information on Pregnancy and Exercise
The best time to progress exercises is the second trimester (between 14-28 weeks), when the risks and discomforts of pregnancy are reduced.
Exercise should start with 15 minutes of warm-up exercises and end with 15 minutes of cooling exercises.
Exercises can be started 3 times a week for 15 minutes and increased to 4 times a week for 40 minutes.
During follow-up, the pregnant woman's target heart rate or the degree of perceived exertion (RPE score) can be used. A speech test during exercise may also be recommended.
Heart rates for pregnant women vary with weight and age. It should be calculated accordingly.
What should be in the content of the recommended exercise form for pregnancy?
Your personal information and your fitness instructor's information, pre-exercise checklist (information about your health status), your exercise preference, in which cases you absolutely cannot exercise, in which cases you can exercise, what you should pay attention to during exercise and what you should pay attention to while exercising, suggestions.
Which exercises should be done during pregnancy?
A combination of aerobic and resistance training provides more benefits, while yoga or stretching exercises are recommended for an extra bonus.
- What are the Questions Pregnant Women Ask About Exercise?
- How does exercise benefit the expectant mother?
- How does exercise affect the developing baby in the womb?
- Does exercise affect weight gain during pregnancy?
- How much exercise is recommended during pregnancy?
- Which exercises or activities should be avoided?
- How long can a pregnant woman exercise during pregnancy?
Pregnant women are highly motivated towards healthy behaviour. We can take advantage of this and help pregnant women to adopt good habits during this period and to continue these habits afterwards. Women with uncomplicated pregnancies should be encouraged to exercise before, during and after pregnancy.
(ACOG, RCOG, SOGC and CSEP, ACSM, WHO, International Olympic Committee) and integrate physical activity into their daily lives. However, exercise routines may need to be modified during pregnancy to adapt to normal anatomical and physiological changes occurring in pregnant women and to avoid adverse effects on the fetus.
Physical activity in the healthy pregnant woman is a safe and effective way to reduce adverse health risks. Regular exercise is associated with higher frequency of vaginal delivery, lower frequency of pre-eclampsia, lower frequency of GDM (Gestational Diabetes Mellitus), lower frequency of preterm birth, lower frequency of low birth weight, lower frequency of lower back pain, lower frequency of anxiety, lower frequency of nausea, lower frequency of heartburn, lower frequency of insomnia, lower frequency of leg cramps, lower frequency of excessive weight gain. The benefits of a regular exercise programme from the beginning of pregnancy include improving aerobic and muscular fitness, promoting appropriate weight gain and even facilitating labour, and reducing pregnancy complications.
The safety of these exercises depends on adequate levels of maternal-infant physiological reserve. My recommendation for pregnant women who will participate in a regular exercise programme is to consult a gynaecologist trained in pregnancy and exercise before starting exercise, to submit a form filled out by your doctor under the name of checklist to your exercise instructor, and to exercise under the joint control of your doctor and instructor until birth.
