Pregnancy is the fertilization and development of one or more offspring, known as an embryo or fetus, in a woman’s uterus. Childbirth usually occurs about 38 weeks after conception; in women who have a menstrual cycle length of four weeks, this is approximately 40 weeks from the start of the last normal menstrual period (LNMP). Conception can be achieved through sexual intercourse or assisted reproductive technology. An embryo is the developing offspring during the first 8 weeks following conception, and subsequently, the term fetus is used henceforth until birth.
Physiological Changes Associated with Pregnancy
- Fatigue and sleepiness
- Fullness, bloating, or ache in the pelvic or lower abdomen
- Nausea and vomiting
- Occasional feelings of faintness
- Frequent urination
- Aversions to some foods and odors
- Weight loss or gain up to 2.3 kg.
Conditions during Pregnancy.
Fatigue
Almost all women report increased fatigue in the first trimester.
Causes:
- Body is working harder.
- More levels of progesterone.
Treatment:
- Take naps.
- Drink plenty of fluids but avoid fluids 2–3 hours before bed.
- Exercise regularly Gentle stretches before bedtime can help prevent nighttime cramping.
Back Ache
Many women experience backaches during 2nd and 3rd trimesters.
Causes:
- Poor posture
- Extra weight
- Change in center of gravity.
- Hormones
Treatment:
- Pay attention to posture.
- Exercise, e.g., walking, swimming, etc.
- Pillow support in bed.
- Ask for assistance when lifting heavy object.
- Heat/cold
- Massage
- Support belt
- Wear supportive, low-heeled shoes.
Benefits of Exercise during Pregnancy
- Maintenance/improvement of maternal fitness
- Control of excess weight gain
- Improved posture and appearance
- Increased energy level
- Improved sleep
- Decreased incidence of back pain
- Improved self-esteem
- Decreased incidence of varicose veins
- Decreased water retention
- Decreased level of tension
- Possible decrease in complications during labor
- More rapid postpartum recovery
Exercises during Pregnancy
- Low impact aerobics
- Water aerobics
- Walking or stationary walking
- Kegels
- Cycling
- Yoga and praying
- Cycling
- Swimming
- Adduction and Abduction
- Weight training with light weights up to first trimester of pregnancy under supervision of expert
Yoga and Praying
- Help with breathing and relaxation.
- Promote feelings of well-being
- Energizing
- Stress relief
- Improve posture.
- Meet others who are facing the same challenges.
- Note: Avoid positions lying in prone
Yoga and stretching
Yoga and stretching can help maintain muscle tone and keep you flexible with little, if any, impact on your joints. However, you may have to augment your yoga regime by walking a few times a week to give your heart a workout. Be careful not to overdo the stretching. You will be more supple as a result of the effects of relaxing, which causes your ligaments to be more pliable. Don’t hold the stretches for too long or try to develop your flexibility too much.
Precautions for Exercise
Dehydration and hyperthermia:
- Avoid exercising in hot, humid environments.
- Drink plenty of liquids—prior, during, and after
- Appropriate clothing may help dissipate heat
- Hot tubs or sauna baths
Poor Balance:
- The center of gravity shifts as pregnancy progresses.
- Exercise cautiously
- Pay attention to changes in terrain.
Muscle cramps and soreness:
- Stretch muscles and warm-up before exercising
- Wear supportive, well cushioned shoes.
- Get approval from the doctors, then only proceed.
- Begin with a slow start.
- Don’t exercise while you have a fever.
Exercises to Avoid During Pregnancy
- Ball sports, e.g., football, basketball, etc.
- Contact sports: ultimate fighting, wrestling, football.
- Sports that involve bouncing, leaping, or a sudden change of direction.
- Exercises that put you at risk for falls. rollerblading, horse-riding, skiing,
- After the first trimester, avoid exercising in the prone position
- Lying in the prone position
- Lifting heavy free weights
- Avoid breath-holding exercises.
- Crunches or sit-ups
- Deep flexion and extension of the joints
- Activities that require jumping or rapid changes in direction.
- breathless space
- Competitive events.
- Exercise in hot, humid weather.
- Exercise during an illness with a fever.
- Exercise increases lordosis
- Exercise causes compression of the uterus.
- Exercise while lying on the back After 20 weeks.
Exercise Guidelines
- 30–40 minutes or more of moderate exercise is beneficial for both the mother and the baby and does not place the fetus at an increased risk; provided the mother does not increase the intensity of her training.
- HR should NOT exceed 140bpm
- If the mother has been following a regular exercise program prior to pregnancy, she should be able to maintain that program to some degree throughout pregnancy
- Ensure that there are plenty of periodic rests throughout the exercise program to help minimize hypoxia or thermal stress on the fetus.
- Maintain previous fitness and do not increase the level of intensity of exercise during pregnancy
- Pregnant women should NOT exercise to exhaustion. Stop before fatigue.
- Do not exercise in hot, humid weather
- Do not allow your client to become overheated. If they feel they are becoming too hot, decrease exercise intensity. Avoid exercising outdoors during the hottest part of the day.
- Fluid replacement is vital
- Exercise comfortably – Use the “Talk Test.”
- Avoid any weight training exercises that involve lifting weights above the head, as well as weights that strain the lower back muscles.
- The level of exertion with all exercises depends on the pre-pregnancy fitness of the expectant mother.
- Exercises to strengthen the muscles most stressed by pregnancy – abdominal, lower back and pelvic floor.
- Exercises NOT in the supine position