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.