PREGNANCY & EXERCISE

A pregnant woman is among the special categories of population, as far as exercise is concerned.

However, because the conditions are "special", detailed and careful planning of exercise is required, in order to safeguard above all the health of the expectant mother.

GUIDE FOR A FIT AND HEALTHY PREGNANCY

Aims of exercise

• Maintaining good health, wellbeing, and the ability to reintegrate and restore the woman to the postpartum period.
• Increasing energy levels.
• Ensuring all fitness levels (strength, stamina and flexibility).
• Stimulation of self-confidence, entertainment, mental release, depression and stress control.

Exercise parameters

• Cardiovascular (aerobic): 
  Tension: 140 pulses per minute 
  Duration: 15-30 minutes 
  Frequency: 3 -5 times weekly 
  Type of exercise: Walking (treadmill), static bicycle, elliptical
• Musculoskeletal (resistances): 
  Intensity: 50-60% of maximum force 
  Duration: 15 – 30 minutes 
  Frequency: 3 -5 times weekly 
  Type of exercise: Exercises where no supine position is required, abdominal pressure

Exercise Instructions

Avoidance

• Balance exercises
• Sudden directional changes or excessive spins.
• Exercise in non-ideal environmental conditions (heat, humidity)
• Hyperthermia
• Dehydration (insufficient fluid intake / intense sweating)

Contraindications

• Cardiopathy
• History of preterm delivery
• Bleeding
• History of miscarriages or abortions
• Thrombophlebitis
• Recent pulmonary embolism
• Intrauterine growth retardation
• Hypertension
• Placental precursor

Complications / Symptoms and Exercise Discontinuation

• Early childbirth
• Musculoskeletal injuries
• Cardiovascular episodes
• Hypoglycemia
• Pain, bleeding, vertigo, shortness of breath, headache, tachycardia, chest pain.

Exercise benefits

• Faster and easier childbirth
• Improve blood circulation
• Reduce swelling
• Maintain muscle strength and endurance
• Maintain flexibility, balance, posture
• Fewer spinal pain
• Lower weight gain
• Facilitating gastrointestinal function
• Faster return of post-partum physical condition

Bibliography:

• Babycenter (2004) “Fitness during pregnancy”
• Brown. W. “The benefits of physical activity during pregnancy”
• “Exercise during pregnancy” by Thomas W. (1998)
• “Pregnancy fitness” Ginny Graves (1999)

Nicolas S.
Dedicated to my father