Traditionally, a woman's pregnancy has been treated as if she were sick, so it was very strange to see a woman doing any kind of physical activity. It is only recently that research has begun into the benefits of physical exercise during pregnancy. Most of the studies on the subject have focused on proving the benefits of aerobic exercise and pelvic floor exercises, however, we found fewer articles about strength training, although we anticipate that they all bring numerous benefits to the welfare of pregnant women.
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First, let's look at the main changes that occur when a woman becomes pregnant. As we all know, a pregnancy lasts approximately 38 - 40 weeks, which are calculated from the last menstrual period, and we divide this time into three quarters. Some of the most important physical changes that occur, and that we will have to take into account when prescribing exercise, are:
- Increase in body weight (12.5 kg on average).
- Increased lumbar and cervical lordosis and thoracic kyphosis.
- Increase in the size and weight of the uterus that causes changes in the distribution of organs.
- Increased size and weight of the mammary glands.
- In the last trimester, there may be a rotation of the trunk to the right as the uterus grows, and diastasis in the rectus abdominis.
- Redistribution of body mass that causes the center of gravity to change and there is an alteration in balance.
- The base of sustenance is widened when walking.
- Possible weakening of the pelvic floor.
- Possible appearance of carpal tunnel syndrome.
- Increased risk of injury due to increased ligament laxity.
- Hyperextension of the knees and flattening of the plantar arches, with a tendency to pronation.
- Increased cardiac output. Heart rate is limited as an indicator of exercise intensity. Although there is an increase in heart rate, blood pressure drops.
- During exercise, the activity of the sympathetic nervous system is attenuated.
- Changes in the size of the lungs, and therefore in their capacity. Pulmonary ventilation is increased to meet oxygen demands.
- Others: Changes in hormone production and metabolism. Gastrointestinal discomfort and urinary modifications.
In general, the most recommended exercises for a pregnant woman are:
- Aerobic endurance training.
- Strength training.
- Pelvic floor exercises (Kegel exercises).
- Activities such as yoga or Tai-chi.
- Exercises in the water.
Exercising during pregnancy will not only benefit the woman, but the foetus will also benefit. Some of the benefits of strength training in the mother, both strength training and the other types of exercise cited, are:
- Prevention of pre-eclampsia.
- Prevention of gestational diabetes.
- Avoid excessive weight gain.
- Reduces low back pain.
- Improves performance in pregnancy and maintains physical condition, which reduces fatigue in other daily activities.
- Psychological improvements (anxiety, depression, mood swings, body image concept, ...)
- Reduces the risk of varicose veins and thrombosis.
- The processes of childbirth are favoured.
- Improves body posture and balance.
On the other hand, the benefits we can find for the foetus are:
- Prevents obesity in the foetus, reducing the percentage of fat mass.
- Better psychomotor development and better nervous maturation in foetus of mothers with good physical condition (and who continue to perform physical activity in pregnancy).
- Improves cardiovascular and metabolic inheritance.
- Reduces the risk of suffering from diseases such as cancer.
Starting from the fact that the ideal would be for each woman during her pregnancy to follow an individualized training program, adapted to her characteristics and gestational stage, also considering other aspects such as whether or not it is her first pregnancy, the previous state of form, and if there is any contraindication. We have concluded that an active pregnancy will be a healthier pregnancy and a healthier baby.
In the next post we will see a series of practical proposals for training pregnant women.
See you in the next post.
May the force be with you!
REFERENCES
Mata, F., Chulvi, I., Roig, J., Heredia, J. R., & Isidro, F. (2010). Prescripción del ejercicio físico durante el embarazo, 3(2), 68–79.
Fernández-castillo, R., & José, M. (2017). Influencia del ejercicio físico durante el embarazo sobre el peso del recién nacido: un ensayo clínico aleatorizado, 34(4), 834–840.
Pujol, T. J., Barnes, J. T., & Elder, C. L. (2007). Resistance Training During Pregnancy, 29(2), 44–46.
González, N. F., & Rivas, A. D. (2018). Actividad física y ejercicio en la mujer. Revista Colombiana de Cardiología, 25, 125–131. https://doi.org/10.1016/j.rccar.2017.12.008
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