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Pregnancy and physical activity Recommendations, contraindications and benefits
Table of Contents
1. Physical activity of pregnant women current recommendations
The Polish Society of Gynecologists and Obstetricians and Gynaecologists together with the Polish Association of Sports Medicine have developed guidelines on physical activity for pregnant women. According to these guidelines, pregnant women without diagnosed complications should devote a minimum of 150 minutes a week to physical activity throughout their pregnancy. This time should be divided into at least 3 days a week. It is important that physical activity should be moderate. If a woman is unable to perform these tasks, she should avoid all other forms of active time and sedentary activity (e.g. during pregnancy and co. 2024).2. What exercises should pregnant women do?
The training programme for pregnant women should include safe exercise with the greatest health benefits. The set of exercises should be tailored to the needs of the woman, e.g. the trimester of pregnancy, the course and occurrence of complications, current psychophysical fitness or the knowledge and practical skills of exercise.3. Strength training for pregnant women
These are all types of activities that are responsible for the continuous and rhythmic activation of large muscle groups, e.g. aerobics, stationary cycling, walking. The intensity, frequency and volume of training must be adapted to the current pregnancy experience. However, in all cases it must be a minimum of 150 minutes on a weekly scale. Women without experience who lead a sedentary lifestyle up to 3 days of training per week, low intensity exercise gradually increased to a moderate, approximately 1530 minutes per day. ?? Women who have been active before 35 days of exercise may be considered to be moderate intensity exercises, with a minimum daily intensity of training 75 minutes per week;4. Strength training for pregnant women
In this case, exercise with or without an extra load, with one's own body weight, and performed on machines. Most women are recommended to do 810 or 1215 repetitions until moderate fatigue is felt. The set of exercises should include 810, involving different muscle groups.5. Stretching exercises for pregnant women
Exercises should be performed regularly at least 23 times a week. Both static and dynamic stretching should be included in the plan. 24 repetitions of each exercise should be done. A static stretching position should be maintained from 10 to a maximum of 60 seconds.6. Neuro-motor exercises during pregnancy
The purpose of neuromotor training for pregnant women is to develop the body's motor skills, e.g. mobility coordination, proper walking or balance skills. For this purpose, pregnant women should engage in exercises that allow them to engage, for example, with yoga or Pilates.7. Kegle muscle training for pregnant women
It is one of the most important forms of physical activity for women (not only during pregnancy). Exercises are designed to teach pregnant women how to consciously and effectively contract and relax the Kegel muscles. It is recommended to exercise the pelvic floor muscles at least once a week for a minimum of 10 minutes. 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 that may result from moderate physical activity in the water. Among all participants, 65 who underwent regular exercise under the SWEP (Water Study Exercise Pregnant) method were selected. One of the women participated in 3 training sessions after 60 minutes during the week. A randomized clinical study lasting 17 weeks had a significant impact on improving the levels of physical activity of pregnant women. The results of this study showed that women who had experienced moderate or increased physical activity after pregnancy (such as pregnancy, diabetes, diabetes and obesity) in the age groups of 16 to 16 (R.B. Rodriguez and P. K., respectively).9. Inhibitions of physical activity during pregnancy
Any doubts about physical activity during pregnancy should be consulted with your doctor. For some chronic diseases during pregnancy, it is necessary to consult a doctor and modify the current form of exercise. These include: diabetes, severe anemia, uncontrolled thyroid disease, cardiovascular disease or obesity (S. Dervis et al. 2021). In addition, it should not be forgotten that there are obstetric conditions that also require doctor's advice.
