Physical Activity and Pregnancy: Safety, Benefits, Exercises to Do and Avoid.

What Are the Anatomic and Physiologic Implications of Exercise During Pregnancy?

Pregnancy leads to alterations in anatomy and physiology that need to be taken into account when recommending exercise. The primary changes evident during pregnancy include increased weight and a shifting center of gravity, leading to gradual lordosis. During weight-bearing exercises, these alterations result in heightened forces exerted on joints and the spine. Consequently, low back pain is experienced by over 60 percent of pregnant women. Enhancing the strength of the abdominal and back muscles may reduce this risk. During pregnancy, heart rate, cardiac output, blood volume, and stroke volume typically rise, while systemic vascular resistance decreases. The hemodynamic adjustments create the circulatory reserve needed to support both the pregnant woman and fetus during periods of rest and physical activity. Considering exercise modifications during pregnancy, it is important to note that maintaining an after 20 weeks of gestation can reduce venous return due to aortocaval compression from the enlarged uterus. This can result in hypotension and warrants attention to hemodynamic changes.

Is Exercising During Pregnancy Safe?

• Performing physical activities and exercises during pregnancy is completely safe if the woman is not advised to do such activities by their healthcare provider.

• Pregnant women need to consult with their doctor before starting exercises and physical activities during pregnancy.

• It is not only good and safe for pregnant women but also good for the baby in the womb.

What Is the Duration to Perform Exercise During Pregnancy?

• Pregnant women without complications can spend at least two and a half hours on moderate aerobic exercises each week. Aerobic exercises help in deep and fast breathing that increases the heart rate, so these exercises should be done at a moderate intensity.

• Pregnant women can also split the two and half hours by performing 30 minutes of moderate exercise daily.

What Are the Benefits of Performing Exercises During Pregnancy?

• Exercising during pregnancy may help pregnant women keep their bodies and minds healthy, and it also helps them to feel good and provide extra energy. It also helps to make their heart, blood vessels, and lungs strong and fit.

• Exercising regularly throughout pregnancy may help pregnant women stay active, healthy, and peaceful without stress, promoting good sleep. It may also help improve their posture, which changes during pregnancy and can cause back pain and fatigue.

• Physical activity during pregnancy may help the pregnant woman gain appropriate weight and reduce unwanted weight gain.

• It also helps relieve common pregnancy symptoms, such as back pain, constipation, and swelling in the feet, ankles, and legs.

• Physical activities also help to reduce the risk of gestational diabetes (diabetes that occurs during pregnancy due to increased glucose levels in the body) and preeclampsia (which occurs when the blood pressure increases after 20 weeks of pregnancy).

• Suppose there are no complications in the pregnancy. In that case, exercising may reduce the risk of miscarriages, that is, when a baby dies before 20 weeks of pregnancy in the womb, low birth weight baby, that is when the baby is less than five pounds, and premature delivery that is when the baby is born before 37 weeks of pregnancy.

• Exercising and physical activities may also help reduce the risk of cesarean delivery.

• The most important thing about performing physical activities during pregnancy is that it helps pregnant women prepare their bodies for labor and delivery. Some activities that can prepare the body for labor include pilates, yoga, breathing exercises, meditation, etc.

Who Should Not Perform Exercises During Pregnancy?

• For some pregnant women performing physical activities and exercises is unsafe if they have any medical conditions like diabetes, asthma, or heart disease. In persons with these conditions, exercising is not indicated.

• Performing exercise and physical activities is also harmful if the pregnant women suffer from pregnancy-related conditions such as spotting or vaginal bleeding, posteriorly placed placenta (placenta previa), recurrent miscarriage, previous history of premature birth, pregnant with twins, triplets or multiples, cerclage (cervical insufficiency), gestational hypertension, and anemia.

What Kind of Activities Can Be Performed During Pregnancy?

The activities that are safe during pregnancy include

• Walking - Taking a brisk walk for about 10 to 15 minutes in the morning and the evening daily may help reduce the strain on the muscles and joints. If the woman is starting to do exercises only after the pregnancy, then walking should be the first choice.

• Water Workouts and Swimming - Usually, water supports the growing baby's weight, and moving against the water helps increase the heart rate. It also relieves strain on joints and muscles and eases lower back pain.

• Yoga and Pilates Classes - Performing yoga and pilates during pregnancy with safe exercises helps pregnant women ease and reduce pregnancy symptoms.

• Strength Training - Strengthening exercises help women build and strengthen their muscles and bones. Working with less weight is advisable. Pelvic floor exercises are also beneficial.

• Riding Stationary Bikes - Using stationary bikes rather than the regular bicycle is safe during pregnancy.

• Low-Impact Aerobic Exercises - These include using an elliptical machine, walking, and riding stationary bikes. Using stairs instead of elevators may also be beneficial during pregnancy.

What Are the Exercises a Pregnant Woman Should Not Perform During Pregnancy?

Pregnant women should avoid the following exercises during pregnancy:

• Weightlifting may cause abdominal trauma.

• Contact sports like soccer, martial arts, basketball, and volleyball.

• Hockey, softball, and cricket require striking implements and hard projectile objects.

• Horse riding, skating, and downhill skiing may cause a fall.

• Gymnastics.

• Heavy lifting.

• Exercises that require a prone position.

• Lunges or wide squats.

• Exercises that require holding the breadth.

• Activities like bouncing, skipping, jumping, hopping, and running.

• Avoid waist-twisting movements.

• Skydiving or scuba diving.

• Avoid exercising at high altitudes.

What Are the Warning Signs That a Pregnant Woman Should Stop Performing Exercises?

Pregnant women should stop performing exercises when they have:

• Vaginal bleeding.

• Fluid leaking from the vagina.

• Chest pain.

• Pelvic pain.

• Abdominal pain.

• Persistent contractions.

• When noticed, reduced fetal movements are absent.

• Fainting, dizziness, nausea, or lightheadedness.

• Feeling cold.

• Rapid heartbeat.

• Swelling in hands, face, calves, or ankles.

• Difficulty in breathing.

• Muscle weakness.

Conclusion

A pregnant woman needs to stay active and healthy as it helps reduce stress during pregnancy. Physical activities and exercises should be performed both in the prenatal and postnatal period as they help to relieve and reduce the effects of pregnancy and postpartum. It is also essential to consult healthcare professionals before starting exercises during pregnancy. Physical activities and exercises may help increase the women's quality of life throughout their pregnancy journey and in the postpartum period