 Exercise during and after pregnancy leads to healthier
mothers and babies. The following guidelines are helpful:
- The intensity of the exercise program should be sub-maximal and not
taken to exhaustion.
- Exercises should not cause any cramping or joint pain.
- The pelvis should remain at or below the heart during exercises and
feet should not go above the hips with any exercise or stretch.
- Breathing should be continuous without holding breath and exhaling
through the exertion portion of the exercise.
- Avoid high impact activities, bouncing or jumping, and avoid arching
the low back.
- Keep hydrated.
- Stretch more cautiously due to the increased ligament laxity during
pregnancy.
If you experience any complications or pain during exercise, stop and
consult your physician.
Aerobic Exercise For Pregnant Women:
Frequency: 7 times per week
Intensity: Up to 140 beats/minute
Timing: 15-minute endurance work-out
Types of Aerobic Exercise:
Try to find an activity that you enjoy and that feels the most comfortable
for you. You should not experience any joint pain, heart palpitations,
or any discomfort during your workout. Many pregnant women experience slight
urinary incontinence, therefore, avoid any bouncing type activities. Here
are a few aerobic exercises to choose from:
- Brisk walking
- Swimming
- Stationary biking
- Cross-country skiing
- Aerobic exercise class specifically for pregnant women
- Stair stepper (use small step motion)
- Jogging-(if performed prior to conception and with proper body mechanics)
Aerobic exercise should be done in three parts: a 5 minute warm up, endurance
work out, and a 5 minute cool down.
PHYSICAL CHANGES ASSOCIATED WITH PREGNANCY
Musculoskeletal Changes
- Hormonal softening of the fascia of the abdominal wall called diastasis
recti
- Hormonal relaxation of tendons and ligaments which commonly causes
sacroiliac joint problems and low back pain
- After the 5th month, center of gravity moves forward which can increase
lumbar lordosis (increased low back arch) and cause low back pain.
- Diminished trunk rotation as pregnancy progresses
- Increased weight on feet causes increased strain on arch of foot and
stretching of plantar fascia
- Braxton-Hicks contractions
Cardiovascular Changes
- Increased cardiac output, heart rate, stroke volume (amount of blood
pumped per single heart contraction)
- Increased blood volume up to 40-60%
- Increased blood flow especially to the uterus (150%) and to the kidney
and lungs (50%)
- Decreased venous return which can cause varicose veins
Respiratory Changes
- Increased ventilation (amount of air going into your lungs)
- Decreased pulmonary resistance
- Decreased excursion of the diaphragm compensated by increased expansion
of the rib cage
- Increased efficiency of gaseous transfer (increased sensitivity to
inhaled anesthesia)
- Heightened sense of smell
General
- Heartburn, gas, and constipation from softening of smooth muscle (the
muscles that line the G-I track)
- Increase in breast size which may cause a strain on the upper back
- Enlarged veins
- Fatigue due to hormonal changes (especially the 1st trimester)
BENEFITS OF PRENATAL EXERCISE
- Improve balance, coordination, and posture
- Increase circulation and venous return of blood
- Strengthen postural muscles to prevent back pain
- Enhance sense of well-being and body image
Weight lifting should be done using relatively light weight with low repetitions
(maximum of 10 reps) due to the fact that blood may be diverted from the
fetus to the working muscle. Never go for “the burn” which
causes lactic acidosis.
Upper Body Exercises
- Bicep Curls
- Tricep pull downs
- Deltoid Flys
- Rows
- Pec Flys on Exercise Ball
- Modified Push Ups
Abdominal exercises
- Crunches (preferably on exercise ball supporting the low back and doing
very small motion)
- Pelvic Tilts (Avoid lying on your back for longer than 2 minutes and
no supine exercises after the 4th month of gestation.)
- Lower ab toe taps (Never do double leg raising as the leverage of the
legs is too great for the abdominal muscles to maintain the pelvic tilt
and protect the lower back.
- Dying Bug (Same precautions as with the lower ab toe taps)
Lower Body Exercises
- Lunges
- Crab Walk
- Calf raises
- Glut raises (head on ball bridge position)
Pelvic Floor Exercises
Warning Signs and Symptoms
- Pain
- Bleeding
- Dizziness
- Shortness of Breath
- Palpitations
- Faintness
- Tachycardia
- Back Pain
- Pubic Pain
- Difficulty Walking
If you experience any of the above, stop exercising and contact your physician.
|
