PRE & POST NATAL FACTS

Exercise in the early stages of Pregnancy

The first trimester is the critical time for the mother. Ensure adequate heat dissipation whilst training.  High impact, high intensity work should be avoided.  However, this is a key time to exercise as it will stimulate the early growth of the placenta and may improve many of the unpleasant symptoms of early pregnancy.

Mid to Late stages of Pregnancy

Relaxin begins to have an effect on the mother’s suppleness and joint stability.  The second trimester is when the mother may blossom, feel great, look great or have renewed vigour.

The main problem may be ensuring the mother does not exceed recommended training regime.

By the 3^rd trimester, the mother will be heavier and feeling more tired.  The focus on or have renewed vigour.

The main problem may be ensuring the mother does not exceed recommended training regime.

By the 3^rd trimester, the mother will be heavier and feeling more tired.  The focus on exercise may move to one of relaxation techniques. Ie. Yoga in preparation for the birth.

Practical consideration of Exercise

·   Warm-up & cool-down should be slower and more gradual to allow for circulatory adjustments.

·   Your lung function changes by the 9^th week, so an elevated breathing rate may be apparent if the warm-up is too quick.

·   Joint laxity increases after the first 3 months as relaxin is released.  Therefore ligaments are more easily stretched and may not return to their resting length after pregnancy.  This has Implications for mobility and stretching exercises.

·   The centre of gravity changes with increased front loading.  This can affect motor skills.

·   Abdominal muscles are stretched and offer less support & protection to the spine.

Guidelines

·   Correct posture whether sitting or standing.

·   Exercise caution when side bending, to protect back.

·   Avoid sitting with legs straight, as pulling the hamstrings may stress the spine.

·   Avoid sudden changes of direction.

·   Rise and change direction slowly to avoid dizziness.

·   Exercises that involve curling the trunk forward can be uncomfortable.

·   Don’t exercise on your back after 20 wks.

·   Work at your own level, and listen to your body.

·   Work all muscle groups, especially those associated with the Pelvic floor.

Further information on Exercising during and after pregnancy can be advised on.

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Pregnancy & Exercise

Pre Natal

Since the 1970’s there has been a huge increase in the number of women becoming physically active.  More athletic opportunities are available to women, thus increasing women’s awareness in general health and fitness.  This is particularly true in the area of exercise, health and pregnancy.

American College of Obstetricians and Gynecologists (ACOG) Recommendations

·   Regular, moderate intensity and duration exercises are preferable.

·   Recommended exercises include stretching, stationary cycling, swimming and walking.

·   Avoid jerky, bouncy and wide range of motion movements and exercises that involve straining, jumping or sudden changes of direction.

·   Don’t exercise lying on your back, after the fourth month.

·   Five minute periods of warm-up and cool-down stretching are recommended, but don’t stretch to point of maximal resistance.

·   Women with sedentary lifestyles should begin with short low intensity activity and increase gradually.

·   Stop exercising when fatigued.

·   Consult a Doctor if any unusual symptoms occur.

·   Increase caloric intake to cover demands of the exercise and drink liberally, before, during and after exercise.

·   Avoid environments with excessive heat and humidity when you exercise.

The acceptance is that exercise is appropriate for most pregnant women.

Understanding Pregnancy and the Change to your Body

• Physiological changes associated with pregnancy.

The cause here for concern centers around the fact that high body temperatures, reduce the oxygen and nutrients to the placenta and baby, and so the mechanical stress and trauma may result in damage to mother and baby.

During early stages of pregnancy, the mother’s vascular system is going through a process of change, to accommodate the necessary blood flow to meet the hefty demands of both the mother and the growing baby.  This means the body is working harder than ever and therefore demanding more oxygen.  The pregnant mother will get tired sooner, especially during vigorous exercise.  This can result in varicose veins, hemorrhoids and swelling/Odema.  Exercise can help ease varicose veins, because it increases the circulation.

Women who regularly exercised prior to pregnancy may notice an altered heart rate during their pregnancy.  According to the three stages of pregnancy, where the blood flow varies heart rate readings will go from being low to a more acceptable level, and  in late pregnancy whereby blood volume expands further, thus making it harder to get their heart rate to a high level even when exercising quite intensely.

Weight Gain

Inevitably, pregnancy brings weight gain, which for someone who has worked hard to stay trim can be a considerable worry.  Weight gain is for a good reason and the alternative can have serious adverse consequences.  This must be considered when exercising.

Exercise Implications

Regular exercise improves the capacity for heat dissipation in response to thermal stress due to :

• An increase in blood volume which allows skin blood flow to be maintained at a high level during exercise.
• Vasodilation and sweating occur at a lower core temperature.

This means a women who exercises regularly is more able to deal with heat stress when she is pregnant than when she is not pregnant.  Consequently, with proper hydration, in an appropriate environment, the issue of a baby’s temperature rising too high may only occur for those taking part in very vigorous activity.

Lung function also improves during pregnancy, due to the elevated levels of progesterone and the widening of the rib cage to compensate for the restricted movement of the diaphragm.

For the above reasons, the combination of training and pregnancy improves maximal aerobic capacity and becomes apparent 6 months to one year after birth.

Exercise during Pregnancy

• Improves circulation
• Reduces swelling
• Reduces leg cramps
• Enhances muscular balance
• Eases gastrointestinal discomforts
• Eases recovery
• Reduces maternal weight gain and fat accumulation
• Reduces perceived pain during labour
• Tendency to promote easier shorter and less complicated labours