A woman’s body goes through incredible changes through the three trimesters of pregnancy. Not only does her body undergo physiological changes to supply the baby with nutrients, oxygen and waste removal, but also there are structural changes to a pregnant
A woman’s body goes through incredible changes through the three trimesters of pregnancy. Not only does her body undergo physiological changes to supply the baby with nutrients, oxygen and waste removal, but also there are structural changes to a pregnant woman’s body to accommodate the growing baby.
For most pregnant women, exercise is a healthy choice that enables the body to cope better to these changes. Exercise can also help the expectant mother feel good about herself and keep her mental outlook positive.
Some of the changes that can be expected include an elevated heart rate of about 10 to 15 percent both at rest and during exercise, decreased lung capacity because of the increased size of the abdomen, weight gain (of course), enlarged uterus and breasts and postural changes.
Postural changes may include kyphosis (hunched back) usually from the heaviness of the breasts and lordosis (sway back) from the weight and size of the abdomen. There is also a shift in the center of gravity downward, which is important to anticipate when getting up and down from seated positions.
Blood volume and cardiac output increase throughout pregnancy. The increase in blood volume can cause swelling, cramping, and abnormally low blood pressure during pregnancy. The low blood pressure is also important to note as it can lead to dizziness and falls. Slow careful movements are important, especially changing from one level to another.
High blood pressure can also be an issue during pregnancy. After the first trimester (first three months), lying on one’s back can lead to very low cardiac output (the heart does not send out enough blood with each heartbeat). Motionless standing can also lead to this condition. Blood vessels enlarge and soften in order to allow for increased blood volume. This may result in varicose veins, hemorrhoids and swelling in the legs and elsewhere.
The expectant mother’s body will release a hormone called “relaxin” in the first trimester, which softens the ligaments in the skeletal system. This loosens the joints preparing especially the pelvis for childbirth. Overstretching during this time is to be avoided, as are power moves or sudden changes in direction.
There is an increased need for calories during pregnancy and therefore there may be an increased risk for hypoglycemia (low blood sugar). However, the old saying “eating for two,” needs to take into account. The other “one” is really little and doesn’t really need that many calories.
Small, frequent and highly nutritious meals are the best meal plan. Plan to eat every three hours or so, with a good combination of lean source protein and complex carbohydrates. Lots of clean pure water is important, too.
Many of these changes continue for up to six weeks post-partum (after the baby is delivered), and the softening of the connective tissue (the ligaments) can persist for up to 12 month after the baby is born.
Exercise during this time of changes can enhance the fitness of mom and her baby in many ways, however there are also some cautionary notes as well, as this is a dynamic time in any women’s life.
Regular exercise reduces swelling and the chance of getting varicose veins and hemorrhoids. Exercise increases the metabolism so excess weight gain is minimized. Exercise minimizes gastrointestinal problems and constipation. Exercise strengthens muscles, tendons and ligaments to help ease backaches and joint pain. Research shows that women who exercise many times have shorter, easier less painful labor with less medical intervention.
The babies of the exercising women have higher neonatal scores and quicker recovery after birth. Regular exercise also increases the circulation.
Exercising in the water is a great choice for pregnant women as it cools their bodies and there is less likelihood of overheating the baby.
As well, aquatic exercise provides hydrostatic pressure to reduce swelling in the extremities.
Regular exercise is better than intermittent exercise. Almost any activity that a pregnant woman was doing before pregnancy she can carry on doing at least for the first few months. After the first trimester, it is recommended that pregnant women do not lie on their backs, do not remain standing motionless for extended periods of time or overheat themselves and the baby with vigorous exercise.
Any sport that could result in an injury to the abdomen should be avoided, and any activity that might result in falling, including those that requires a change in levels, should be avoided or approached with added caution. An increased focus during training should be on balance, proper alignment and controlled movements.
Previously inactive women should not initiate an exercise program during pregnancy.
