Exercises during pregnancy bring many health benefits – 01/03/2023 – Bruno Gualano

Exercise during pregnancy reduces the risk of excessive weight gain, premature birth, gestational diabetes, pre-eclampsia (increased blood pressure during pregnancy), depression, anxiety and childbirth-related complications.

Despite all these benefits, less than 30% of pregnant women meet physical activity recommendations around the world. In this direction, data from Pelotas (RS) indicate that 16% of pregnant women do some type of physical activity during leisure time and that only 8% reach minimum levels of activity one year after giving birth.

The main reasons why pregnant women are, in general, physically inactive are associated with fatigue, discomfort with exercise and fear of causing harm to the developing fetus. Science and education therefore become important pieces in combating misinformation and promoting activity during pregnancy.

A recent article reviewed guides from 30 countries (including Brazil) on the practice of physical activity during pregnancy and offered us a good summary on the subject.

All recommendations converge to the same conclusion: physical activity is beneficial and safe for pregnant women and their unborn child.

Write it down: 150 to 300 minutes a week of moderate-intensity aerobic activity (one that leaves you breathless without stopping you from singing your favorite song), combined with muscle-strengthening exercises, twice a week.

Pregnant women are also advised to specifically train the pelvic floor muscles, which support the bladder, uterus and rectum, which are overloaded due to the increasing weight of the abdomen.

Intense exercise during pregnancy is taboo, but the recommendation is clear: mothers-to-be who are used to training hard –like athletes– can stick to the routine. The others are advised to be beaten and in good moderation.

Moderation does not mean inaction. Sedentary women can safely start a training program during pregnancy. Even if you can’t meet all of the recommendations, remember, expectant mother, that every movement counts. That is, moving a little is better than never moving at all.

Cautions, however, are indicated. Exercises in the supine position (when the person lies on their back) may require adjustments, although they should not necessarily be prohibited. With signs such as persistent dizziness, chest pain, shortness of breath, painful uterine contractions and vaginal bleeding, the activity should be stopped immediately.

Workplace studies suggest that repetitive heavy lifting is associated with increased risks of miscarriage and premature birth. Therefore, cautiously, pregnant women should contain excesses in bodybuilding. Prudence says that modalities with a high risk of contact, collision or fall should also be avoided.

There are a number of medical conditions that contraindicate exercise, such as intrauterine growth restriction, severe malnutrition, multiple gestation (triplets or more), placenta previa, uncontrolled chronic diseases, etc. It is the prenatal follow-up that will measure the risks to the mother and the fetus.

As a rule, there is no doubt that the benefits of physical activity during pregnancy far outweigh any risks. The belief that pregnancy is always a vulnerable period pushes women away from the movement. Pregnancy does not cause frailty; sedentary yes. Therefore, I suggest the pregnant reader to waive the preferred seat at a later opportunity.

PRESENT LINK: Did you like this text? Subscriber can release five free hits of any link per day. Just click the blue F below.