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Pregnancy and physical activity Recommendations, contraindications and benefits
Table of Contents
1. Physical activity of pregnant women current recommendations
This time should be divided into at least 3 days a week. If a woman is unable to fulfill these assumptions, she should take care of all other forms of active time and avoid a sedentary lifestyle (E. The pre-pregnancy level of physical activity is of great importance. The duration and intensity should be regularly increased to achieve these 150 minutes per week for moderate-intensity exercise. Mottola et al. 2019). According to pregnant women with undiagnosed physical activity, they should devote a minimum of 150 minutes a week to physical activity throughout their pregnancy.2. What exercises should pregnant women do?
All exercises require proper technique (E.R. Santos-Rocha et al. 2022): endurance (aerobic), strength (resistant), ?? stretching, neuromotor, ?? engaging pelvic floor muscles. The exercise set should be tailored to the needs of the woman individually, including the trimester of pregnancy, the course and occurrence of complications, current psychophysical fitness or exercise knowledge and practical skills.3. Strength training for pregnant women
However, in all cases this must be a minimum of 150 minutes on a weekly scale. Women without experience living a sedentary lifestyle up to 3 days of training per week, low intensity exercises gradually increased to a moderate, approximately 1530 minutes per day.4. Strength training for pregnant women
Strength training should be done 23 times a week, with at least one day of rest required between the next training day. In this case, exercise with or without an extra load, with one's own body weight and done on machines. It is equally important that the exercise is done in a standing, sitting or lying down position.5. Stretching exercises for pregnant women
24 repetitions of each exercise should be performed. Weights should ensure regular exercise at least 23 times a week. A static stretching position should be maintained from 10 to a maximum of 60 seconds. Both static and dynamic stretching should be included in the plan.6. Neuro-motor exercises during pregnancy
For example, yoga or pilates may be used. The purpose of neuromotor training for pregnant women is to develop the body's motor abilities, such as motor coordination, proper walking or balance skills. Neuromotor trainings are recommended from 2 to even 7 times a week, and a single session should last from 20 to a maximum of 60 minutes.7. Kegle muscle training for pregnant women
It is recommended that the pelvic floor muscles be trained at least once a week for a minimum of 10 minutes. This is one of the most important forms of physical activity for women (not only during pregnancy). This type of exercise can be done virtually anywhere and at any time of the day.8. Benefits of physical activity for pregnant women
The aim of the 17-week randomised clinical trial was to examine the benefits of moderate physical activity in the water, yoga, and Pilates, which were the most common forms of exercise in a group of 150 babies aged 19 to 41 years. In addition, one group recommended regular Kegel muscle training until the 8th week after birth by Dr. Kahyaoglu, Dr. Spacery, and the fitness, yoga and pilates study were among the most frequent forms of physical activity among women aged 19.41 years. Physical activity increased with significantly lower levels of exercise during childbirth and increased exercise during pregnancy alone. In a study conducted by the National Heart Disease Control and Prevention Institute (NORC) on pregnancy, the results of the study were seen as improving the physical activity of all groups aged from 16 to 20 years. The results of this study, which was conducted in 2015, showed that there was a significantly higher probability of increased physical activity and increased body activity during pregnancy.9. Inhibitions of physical activity during pregnancy
These include diabetes, severe anemia, uncontrolled thyroid disease, heart disease or obesity (S. In addition, it should not be forgotten that there are obstetric conditions that also require medical advice. Here, among other things, about the leading placenta (after 26 weeks of pregnancy), precancerous condition, the risk of preterm birth, ruptured ovarian membranes, persistent bleeding in the second and third trimester and cervical failure (E. Any doubts about the physical activity involved in pregnancy should be consulted with your doctor after the 26th week of pregnancy).
