Role of Physical Activity in Pregnancy - Benefits and Guidelines

Introduction

Physical activity is considered safe and beneficial for pregnant women. With the required adjustments, moderate to vigorous physical activity (MVPA) is advantageous for both mother and fetus in most pregnancies. Although some physical activity and exercise during pregnancy are associated with a negligible risk in the absence of any obstetrical or medical issues or contraindications, pregnant women are encouraged to modify their behaviors throughout pregnancy and the postpartum period for the benefit of both the fetus and the mother. This unique period gives a chance for healthcare professionals, notably physiotherapists, to educate women on the need to adopt healthy lifestyle modifications, which include exercise.

What Is the Role of Exercise in Pregnancy?

Pregnancy is crucial in women's depression symptoms, which can be prevented by physical activity or exercise. Although certain alterations to exercise regimens may be required due to specific anatomical, and physiological changes and fetal needs, physical activity and exercise in pregnancy are linked with minimal risks. They have been found to benefit most women. Exercise during pregnancy can

• Reduce backaches, bloating, edema, and constipation.

• Improve sleeping pattern.

• Reduces unwanted body weight.

• Increase stamina, strength, and muscle tone.

• Reduced possibility of gestational diabetes.

• Reduced labor time and lower chance of undergoing a C-section.

What Are the Guidelines for Exercise Recommended for Pregnant Women?

In 2020, WHO (world health organization) recommended the following guidelines for pregnant women and postpartum women.

• Engaging in regular exercise during pregnancy and the postpartum period is recommended.

• Practice moderate-intensity exercise for at least 150 minutes throughout the week.

• Include a range of aerobic and muscle-building exercises with gentle stretching.

• Preferably include various aerobic activities like brisk walking, swimming, cycling, low-impact aerobics, jogging, modified yoga, and modified pilates.

• Strength training activities like body-weight exercises, squats, lunges, and push-ups significantly increase health.

• Start slowly and gradually progress with physical activity levels in terms of frequency, intensity, and duration.

• Kegel's exercise, which trains the muscles in the pelvic floor, is advised to perform every day to lower the chance of urine incontinence.

What Are the Exercises That Are Indicated During Pregnancy?

The following exercise will strengthen muscles to carry the extra weight of pregnancy. Additionally improves joint stability, improve circulation, and reduces backache.

• Stomach-strengthening Exercises: Start out in the box position. Maintain a back straight by elevating the abdominals, and place the hands with extended fingers pointing forward beneath the shoulders. Next, raise the back towards the ceiling, compress the abdominal muscles, and curl the upper trunk. At the same time, allow the head to softly relax forward. Ultimately, resist locking the elbows for a little period of time before softly returning to the box posture. These exercises help to strengthen the muscles in the stomach or abdomen and might ease back discomfort.

• Pelvic Tilt Exercises: Place the shoulders and bottom up against the wall.

• Keep the knees soft and flatten the back on the wall by bringing the belly button closer to the upper spine. Hold for four seconds, then release.

• Pelvic Floor Exercises: By continuously contracting and relaxing the pelvic muscles, one can finally make them grasp the vagina like a tampon. At first, the urethra will seem as though it is blocking the flow of urine. Hold the contraction for ten counts.

What Are the Exercises That Are Contraindicated During Pregnancy?

Avoid sports and activities with a higher risk of abdominal trauma, falling, contact injury, striking implements, improper body alignment, and altered pressure. Additionally, avoid the supine position (lying on the back), which impacts the blood flow to the heart. The exercises with a high risk of these conditions are

• Weightlifting.

• Martial arts.

• Soccer.

• Basketball.

• Hockey.

• Cricket.

• Downhill skiing.

• Horse riding and skating.

• Gymnastics.

• Scuba diving.

• heavy lifting

• High-altitude training at over 2000 m.

What Are the Benefits of Exercise or Physical Activity During Pregnancy?

Pregnancy exercise has several psychological and physical advantages. Eventually, manage certain pregnancy symptoms and promotes the health of the mother and unborn child. Some of the major benefits are

• Weight management: Obesity during pregnancy is known as gestational weight gain (GWG). It is linked to an increased chance of having a cesarean birth, hypertension, gestational diabetes mellitus (GDM), and postpartum weight gain.

• Improved body posture and blood circulation.

• Reduces anxiety and depression risk following stress reduction.

• Promote appropriate sleep patterns to prevent insomnia (sleep disorder).

• Boost strength and energy.

• Improves fitness.

• Psychological stability by managing the pregnancy mood swings.

• Decrease back and pelvic pain.

• Prevent urinary incontinence.

What Are the Warning Signs of Physical Activity During Pregnancy?

It is advised to stop the exercise immediately when encountering the following conditions during or after physical exertion.

• Headache.

• Dizziness.

• Syncope or faintness.

• Heart palpitations.

• Chest pain

• Calf pain.

• Vaginal bleeding.

• Pubic, pelvic, or back pain.

• Difficult in walking.

• Lower abdomen cramping.

• Painful contraction of the uterus.

• Swelling of the face, hands, or feet.

• Breathing difficulties.

• Muscle fatigue.

• Persistent fluid leakage from the vagina indicates a rupture of the membrane.

What Safety Protocol Should Be Followed While Exercising During Pregnancy?

The safety protocol for pregnant women undertaking physical activities is

• Avoid exercising in extreme heat, especially when there is heavy humidity.

• Avoid engaging in physical contact-based activities, those that increase the danger of falling, or those that might reduce oxygenation (such as activities at high altitudes).

• Avoid passive activities after the first trimester of pregnancy since this might result in decreased blood pressure, cardiac output, and aortic-canal compression.

• Drink water to stay hydrated before, during, and after exercise.

• Pregnant athletes are advised to seek medical advice before engaging in sports activities.

• The healthcare practitioner about the warning signals that indicate it is time to halt or reduce physical activity and to seek prompt medical attention.

• Avoid lifting heavy weights.

• Avoid over-stretching.

• Avoid exercise when the body temperature increases.

• During workouts, maintain at least 75 percent of the maximum heart rate.

Conclusion

Exercise and physical activity during pregnancy help women stay physically fit and may help them avoid gaining too much weight throughout the pregnancy. Gestational diabetes and cesarean delivery risk may all be decreased by exercise. To further understand effective behavioral counseling techniques, the best exercise kind, frequency, and intensity, and the effects of exercise on conditions and outcomes related to pregnancy, more research is required. A stronger evidence foundation regarding the effects of workplace physical exercise on maternal-fetal health must be developed through similar research.