Things to consider when exercising during pregnancy


Things to consider when exercising during pregnancy

As personal trainers, we frequently encounter one of two situations: either the existing client becomes pregnant or a pregnant woman asks about beginning a strength training programme. Since nine out of ten women experience pregnancy or postpartum at some point in their lives, it is critical to comprehend the process and adjust as necessary.

Now we get to the most often requested question: Is exercise safe during pregnancy? So, that varies. Early pregnancy appointments are crucial for discussing exercise with your doctor and getting their consent on safe activities.

According to ACOG, it is okay to start or continue regular physical exercise if your pregnancy is normal (has no inconsistencies). Physical activity during pregnancy benefits the health of the foetus, the mother, and the newborn, according to the 2019 Canadian Guideline for Physical Activity Throughout Pregnancy, which offers evidence-based recommendations.

Women who are pregnant tend to be too careful or avoid exercising altogether due to common pregnancy myths. According to research, exercise doesn't raise the risk of preterm birth, miscarriage, low birth weight, birth abnormalities, neonatal hypoglycemia, or any other birth issue. Furthermore, there are more advantages to exercising when pregnant.

To benefit from the health benefits and lower their risk of pregnancy issues, experts advise pregnant women to engage in at least 150 minutes of moderate-intensity aerobic activity each week, or at least three days per week. There are advantages such as a decreased chance of high blood pressure (preeclampsia), gestational diabetes, low back pain, urine incontinence, C-section birth, postpartum recovery, and an improvement in the symptoms of depression. Yoga and gentle stretching, as well as a combination of aerobic and resistance exercises, may be helpful. Additionally, breathing exercises can strengthen the deeper core muscles and enhance pelvic floor coordination.

Pregnancy is an excellent time to perform a talk test to determine intensity. When someone moves with a moderate amount of intensity, their heart rate and sweat are increased. She can't sing, but she should be able to converse regularly while performing.

When exercising while pregnant, remember to take the following safety precautions:

·       Avoid getting too hot, especially during the first trimester. Avoid exercising outdoors and avoid exercising in hot, humid weather. No pilates or hot yoga.

·       Avoid sitting still or resting flat on your back. In later stages of pregnancy, elevating the surface helps prevent uterine pressure on the vena cava, which can limit the foetus’s blood supply.

·       It's important to drink water before, during, and after exercise. Watch out for symptoms of dehydration, such as a racing heartbeat, light-headedness, or infrequent urination.

·       A sports bra provides enough support to safeguard the breasts.

·       Avoid exercises with a high risk of falling, such as contact sports (such as soccer, rugby, etc). (Horse riding, gymnastics, etc.

·       Pregnant women who reside below 8200 feet in elevation should avoid exercising.

·       Exercise should not include doing the Valsalva manoeuvre or holding your breath.

·       Avoid using Olympic lifts or any other lifts that call for the bar to move quickly past the middle.

·       Warm up slowly since ligaments loosen up during pregnancy as a result of hormones.

If you're new to exercising, start out slowly and build your activity level over time; however, if you've previously exercised or were active, you can keep up your current routine with your doctor's consent. It's important to keep track of weight reduction, and if you do, review your calorie intake. It's critical to understand the contraindications that make exercising risky or unsafe for women. Several certain oppositions:

·       Ruptured membrane or preterm labour

·       Risky twin or triplet pregnancy

·       Unaccounted for vaginal bleeding or an ineffective cervix

·       Post-26-week gestational placenta previa

·       Severe anaemia

·       Specific lung and heart conditions

·       Preeclampsia/high BP brought on by pregnancy

Pregnancy, trimester, medical issues, and changes during pregnancy must all be taken into consideration when exercising during pregnancy.

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