Outline
How Can Exercises Help A Pregnant Woman?
Different Exercises For Pregnant Women
Reasons Why Pregnant Women Should Exercise
What Is The Role Of A Physiotherapist In Pregnancy
Conclusion
References
How Can Exercises Help A Pregnant Woman?
During pregnancy exercises and Physical activities are essential for mother and infant health. It will boost your physical fitness. 2
Physical fitness is the ability to perform various exercises and daily activities with energy. Pregnant women need exercises to manage fatigue properly, stress, or any health changes during pregnancy. 2
As a pregnant woman, you need a physiotherapist to access and prescribe a personalized workout for you. 4
Different Exercises To Do During Pregnancy
A sedentary lifestyle during pregnancy significantly increases health risks for both the mother and the baby. Staying physically active is crucial for maintaining fitness.
Physical activity refers to any movement your body makes that uses your muscles and burns energy. It can be anything from doing chores around the house, staying active at work, or having fun with safe activities. 1
Exercise is a type of physical activity that is planned, structured, and repetitive, aimed at improving or maintaining physical fitness. Ideally, a healthy adult may exercise for 150 min per week. You may break it into smaller sessions- 30 minutes daily for five days each week. As a pregnant woman, if you are starting an exercise program, you can begin with as little as 5 minutes a day, then add 5 to 10 minutes each week. 2
Here are some safe exercises you can do during pregnancy;
- Walking,
- Aerobic dancing,
- Stationary cycling,
- Stretching exercises,
- Swimming and water aerobics 1
Resistance exercises (light weights, and elastic bands), 2
Reasons Why Pregnant Women Should Exercise
As a pregnant woman, exercising will reduce your risk of having a cesarean delivery, low back pain, pelvic girdle pain, urinary incontinence, preterm birth, macrosomia, gestational diabetes, and preeclampsia, 4
Here are ways it will also help your body And mind
- Improves sleep 3
- Improve breastfeeding outcomes
- Reduces postpartum recovery time
- Increase ventilation and energy expenditure
- Reduce the risk of injury for both mother and baby
- Reduces length of labor and delivery complications 5
In addition, being physically active during pregnancy reduces fatigue, stress, anxiety and depression 3
What Is The Role Of A Physiotherapist In Pregnancy
A physiotherapist will prescribe exercises for you during and after pregnancy. They will evaluate the safety of your environment and recommend necessary adaptations to enhance the quality of your workouts and other activities. 4
Your physiotherapist will also assess you for any warning signs and advise you to stop exercising if any are present. 5
The signs are:
- Dizziness,
- Headache,
- Abdominal pain,
- Vaginal bleeding,
- Muscle weakness,
- Severe chest pain,
- Calf pain or swelling,
- Amniotic fluid leakage,
- Frequent uterine contractions,
- Constant excessive shortness of breath, 5
Your physiotherapist will not permit you to exercise if any of the following contraindications are present; ruptured membranes, premature labor, unexplained persistent vaginal bleeding, placenta previa after 28 weeks of gestation, incompetent cervix, intrauterine growth restriction, high-order multiple pregnancies, type I diabetes, uncontrolled hypertension, thyroid disease, and cardiovascular, respiratory, or systemic disorders. 5
Conclusion
In summary, exercising during pregnancy is vital for both maternal and fetal health. It can reduce the risk of complications, improve sleep, and enhance postpartum recovery. Safe activities like walking, swimming, and resistance training help maintain fitness and alleviate fatigue and stress. Consulting a physiotherapist is essential for personalized exercise plans and safety monitoring, ensuring a healthy and active pregnancy.
References
Cilar Budler, L., & Budler, M. (2022). Physical activity during pregnancy: a systematic review for the assessment of current evidence with future recommendations. BMC Sports Science, Medicine and Rehabilitation, 14(1), 133. https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-022-00524-z
Cooper, D. B., & Yang, L. Pregnancy and exercise. [Updated 2023 Apr 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430821/
Lin, K. Y., Tsai, Y. J., Yang, J. F., & Wu, M. H. (2022). Physical therapists’ experiences and perceptions of antepartum and postpartum care. BMC Pregnancy and Childbirth, 22(1), 176. https://doi.org/10.1186/s12884-022-04484-7
Ribeiro, M., Andrade, A. & Nunes, I. (2022). Physical exercise in pregnancy: benefits, risks and prescription. Journal of Perinatal Medicine, 50(1), 4-17. https://doi.org/10.1515/jpm-2021-0315
