07/10/2018

Exercise during pregnancy

As discussed in our previous entry – should I be carrying anything while I’m pregnant - you will pick up weight as your belly grows during pregnancy, this causes the lower back to typically increase its curve and increase forces over your hips, knees and ankles, which will contribute to back and joint pain. Balance may be affected by the changes in your posture, which may place you at an increased risk of falling. The hormones released into your system will also start to soften your ligament and tissues in your body, specifically around your pelvis. This may also place you at an increased risk of spraining/straining your joints and muscles. However, research has not shown that the incidence of injury of falling is statistically increased in pregnant woman. However, when prescribing an exercise program during pregnancy, theses should always be taken into consideration.

If you were active before pregnancy, stick to your exercise routine that you had in place before you were pregnant, but realize you will have to adjust it as your pregnancy progresses and your body changes. 

Remember, when lifting objects, squat down and try to hold the object as close to your body as you can, and lift up with your legs, not your back. Make sure you are close to something you can hold for support if you need too. Never pick things up with your back, doing this will only lead to excessive strain on your back, and eventually, injuries will occur.

Remember, pregnancy is not a state of confinement, pregnant woman should be encouraged to continue or engage in physical activity. It is important to be assessed periodically to assess the effects of the exercise on the developing fetus, so any alterations can be made if necessary. Woman with medical or obstetric complications must be carefully examined by their doctor before any recommendations regarding exercise should be made. It is recognized that habits adopted during pregnancy can affect a woman’s health for the rest of her life; therefore even sedentary pregnant woman should be encouraged to become active. Gestational diabetes is more common in pregnant woman who are inactive, rather than those who are active.

The centre of disease control and prevention, as well as the American College of Sports Medicine recommend the accumulation of 30 minutes or more of moderate intensity physical activity on most, preferably all days of the week. When exercising drink lots of fluids to keep both you and the baby healthy and cool.

The American College of Obstetricians and Gynaecologists has devised guidelines for pregnancy and exercise:
1. You should not exercise if you suffer from the following:
a. Significant heart disease
b. Restrictive lung disease
c. Incompetent cervix/cerclage
d. Multiple gestation at risk for premature labour
e. Persistent second or third trimester bleeding
f. Placenta Previa after 26 weeks of gestation
g. Premature labour during the current pregnancy
h. Ruptured membranes
i. Pregnancy induced hypertension

2. You should be assessed by your doctor before you exercise if you suffer from the following:
a. Severe anaemia
b. Cardiac arrhythmia
c. Chronic bronchitis
d. Poorly controlled diabetes Type I
e. Extreme morbid obesity
f. Extremely underweight
g. History of an extremely sedentary lifestyle
h. Intra-uterine growth restriction in your current pregnancy
i. Poorly controlled hypertension/pre-eclampsia
j. Orthopaedic limitations
k. Poorly controlled seizure disorders
l. Poorly controlled thyroid disorders
m. Heavy smoking

3. Stop exercising if you experience any of these symptoms:
a. Vaginal bleeding
b. Shortness of breath before exerting yourself
c. Headache
d. Dizziness
e. Chest pain
f. Muscle weakness
g. Calf pain or swelling
h. Preterm labour
i. Decreased fetal movement
j. Amniotic fluid leakage

References:
• http://www.jstor.org/discover/10.2307/3702684?uid=3739368&uid=2&uid=4&sid=21100983789783
• http://bjsm.bmj.com/content/37/1/6.full
• http://www.parentsconnect.com/pregnancy/health/pregnancy-exercise/weight_lifting_pregnancy.html
• http://today.msnbc.msn.com/id/20023745/ns/today-today_health/t/debunking-myths-about-pregnancy-hazards/
• http://ije.oxfordjournals.org/content/19/1/90.short