All around there is still a lot of confusion regarding this topic, the physical activity during Pregnancy is still seen as something of harmful.
What is the reality?
Physical activity during Pregnancy, should be considered a front-line therapy for reducing the risk of pregnancy complications, and enhancing maternal physical and mental health.
Eradicate some myths around this topic, physical activity is not associated with:
- miscarriage,
- stillbirth,
- neonatal death,
- preterm birth,
- preterm/prelabour
- rupture of membranes,
- neonatal hypoglycemia,
- low birth weight,
- birth defects,
- induction of labour,
- birth complications.
What are instead the benefits of physical activity during Pregnancy?
1)Fewer new-born complications (i.e., large for gestational age);
2)Maternal health benefits:
- decreased risk of preeclampsia,
- gestational hypertension,
- gestational diabetes,
- caesarean section,
- instrumental delivery,
- urinary incontinence,
- excessive gestational weight gain,
- improved blood glucose,
- decreased severity of depressive symptoms,
- decreased severity lumbopelvic pain.
This guideline provides 6 key points:
- All women without contraindication should be physically active throughout pregnancy. It means all in the same way? Certainly no, a lot depends on the previous level of physical activity.
- Pregnant women should do at least 150 minutes of moderate-intensity physical activity each week to achieve the above-mentioned benefit. Same here depending on the previous level of activity the intensity and the time should be adjusted.
- Physical activity should be accumulated over a minimum of three days per week; however, being active every day is encouraged. Then we will have a minimum of physical activity for 50min for 3 times a week.
- Pregnant women should incorporate a variety of aerobic and resistance training activities to achieve greater benefits.Adding yoga and/or gentle stretching may also be beneficial.This point underlines the need to have a complete training program, without be fearful to use weight training during the Pregnancy.
- Pelvic floor muscle training (e.g., Kegel exercises) may be performed on a daily basis to reduce the risk of urinary incontinence. Instruction in proper technique is recommended to obtain optimal benefits. A good book regarding Kegel exercises is this one: https://amzn.to/2L6jROK
- Pregnant women who experience light headedness, nausea or feel unwell when they exercise flat on their back should modify their exercise position to avoid the supine position.
References:
Mottola MF et al(2019), Canadian guideline for physical activity throughout pregnancy
doi: 10.1136/bjsports-2018-100056