Antenatal Exercises: Understanding the Benefits

Introduction:

Almost 213 million women are getting pregnant every year all over the world. However, around 10 percent of these women suffer from different pregnancy-related complications. Daily exercises are useful for improving physical activity. Recent research has shown that antenatal exercises of exercises during pregnancy are also useful. These exercises improve the physical health of both mother and fetus.

What Are the Needs for Physical Exercises During Pregnancy?

During pregnancy, several changes in the body are seen. In some cases, these changes may cause harm to the mother and the baby. These changes are;

1. Weight gain during pregnancy is normal, ranging from 22 to 28 pounds (10 to 12.5 kilograms). However, in some cases, excessive weight gain is seen. This may be caused by an alteration of metabolism or excessive water retention.

2. A sudden rise in blood sugar can be seen in some cases of pregnancy. Such a condition is known as gestational diabetes. Different factors like obesity, low-grade systemic inflammation, and metabolic disorders are responsible for such complications. High blood sugar during pregnancy may lead to pre-term delivery, breathing difficulties, excessive amount of amniotic fluid, and jaundice.

3. Preeclampsia or high blood pressure during pregnancy is a serious problem. Excessive rise in blood pressure may cause excessive bleeding during childbirth, pre-term birth, and birth defects.

4. Psychological problems are also common during pregnancy. Due to hormonal changes, mothers often experience symptoms like frequent mood swings, depression, mental fatigue, and anxiety.

5. Excessive weight gain may cause complications like lower back pain and pelvic girdle pain.

6. Urinary incontinence or sudden leakage of urine is also seen during pregnancy. An increase in the renal size and increased compressive force in the pelvic region is responsible for this.

7. A change in calcium metabolism is related to the increased excretion of calcium through urine and a decrease in the serum calcium level. Such changes are responsible for musculoskeletal dysfunctions.

The goal of physical exercise during pregnancy is to combat such changes.

What Are the Different Antenatal Exercises?

Different antenatal exercises that can be performed during pregnancy are;

1. Aerobic exercises like mild jogging and walking can improve cardiovascular health. Walking on treadmills can be dangerous. That is why bicycling can be really useful. Water exercises like swimming and water aerobics can be useful in weight reduction.

2. Weight training and resistance training can be performed in any trimester. These exercises not only improve muscle strength but also improve metabolism. These exercises improve body posture and provide relief from musculoskeletal pain.

3. Yoga can be a useful antenatal exercise. Different yogas can be performed in different trimesters. These exercises not only improve cardiovascular health but also lung condition. Breathing difficulties in pregnancy can be managed through these exercises. In the first trimester yoga asanas like janu sirsasana, upavistha konasana, and marjaryasana can be perffromed. These asanas can stretch pelvic floor muscles, muscles of the lower back, and belly muscles. Yoga asanas that are preferred during the second trimester are baddha konasana, balasana, and trikonasana. Even in the third trimester, asanas like malasana, sukhasana, and parsva savasana are useful.

4. Pelvic tilting and pelvic rocking exercises are beneficial for enhancing abdominal muscle strength and reducing lower back discomfort caused by postural adjustments that frequently arise during uterine enlargement. Even kegal exercises can be performed during pregnancy which can be beneficial in urinary incontinence.

What Are the Recommendations for Antenatal Exercises?

Researchers have put forward the following recommendations for antenatal exercises. These are;

1. Mild to moderate intensity exercises are used as they do not increase heart rate to a harmful level.

2. Pregnant women should start with fifteen minutes of exercise thrice a week to thirty minutes of exercise four times a week. Persons who have previous experience doing exercise can engage in moderate to vigorous physical activity four times per week, with each session lasting at least 30 minutes or more.

3. It is important to maintain hydration status during exercise. Also, women should be careful about maintaining body temperature during such activities.

4. The presence of assistance can be useful as it may prevent any unwanted event. Also, exercises that may cause trauma should be avoided.

What Are the Benefits of Physical Exercises During Pregnancy?

Physical exercises during pregnancy are useful in several ways. The potential benefits of exercise during pregnancy are;

1. One of the major advantages of exercise during pregnancy is improvement in psychological health. Hormonal change, familial change, and emotional changes may lead to anxiety and depression. Exercise helps in psychological upliftment.

2. Exercise helps to maintain musculoskeletal balance. Blood supply to the bone and muscles is improved. This improves skeletal metabolism and calcium metabolism. Relief from symptoms like joint pain, lower back pain, and pain in the joints as a result of regular exercise.

3. Pelvic floor exercises help in the contraction of pelvic muscles. These exercises help to prevent urinary incontinence. These exercises also improve the functionality of the pelvic muscles, which assist in natural delivery.

4. Obesity is associated with pregnancy-related complications. Daily antenatal exercises may help to combat excessive weight gain.

5. Antenatal exercises are linked to improved fetal health. Different researchers have shown that daily exercise may improve fetal health and reduce the chances of pre-term birth and child weight.

What Precautions Should be Taken During Antenatal Exercises?

Several precautions should be maintained during antenatal exercises. These are;

1. During pregnancy, several changes in cardiac conditions are observed. These changes cause, an increase in cardiac output and stroke volume. Exercise may further cause an increase in the heart rate. As a result, women suffering from heart disorders should be cautious during pregnancy.

2. Mothers suffering from pregnancy-related complications like placenta previa (placenta is placed at a low position in the uterus), incompetent cervix, second (a condition where the cervical tissue is in poor condition), or third-trimester bleeding. She should avoid any type of exercise.

3. Preeclampsia is a medical condition where a rise in blood pressure is seen. If the blood pressure is too high exercise should be avoided.

4. A person suffering from severe lung disorders, respiratory difficulties, and anemia should also avoid doing exercises.

Conclusion:

Antenatal exercises are performed during pregnancy. These are mainly mild to moderate-intensity exercises that can improve the functional and physiological status of women. Different yoga asanas and strength training are also useful. Antenatal exercises may prevent excessive weight gain, high blood pressure, and high blood sugar during pregnancy.