Exercise and pregnancy

Pregnancy• Pregnancy is the term used to describe the period in

which a woman carries a fetus inside• Pregnancy usually lasts about 40 weeks, or little

more than nine months, calculated from the last period menstrual until childbi (term pregnancy, 39-40 wk.)o First Trimester (Week 1 to Week 12)o Second quarter (Week 13 to Week 28)o Third quarter (Week 29 to Week 40)

Changes in pregnancy• Heartburn and indigestion (caused by pregnancy hormones)• Numbness or tingling in the hands (syndromeCarpal tunnel)• Leg cramps (changes in processingcalcium)• Breast changes (adaptation to lactation)• Body aches (sciatica, pelvis, ...)• Constipation (hormones and expansion of the uterus)• Stretch marks, skin changes• Fatigue, trouble sleeping• Urinary frequency and loss (temporary problemsbladder control)

Changes in pregnancy

Changes in pregnancy• Hemorrhoids• Swelling• Dizziness• Morning Sickness• Varicose veins (by increasing blood volume)• Changes of character and mood, increased sensitivity

Physical changes in pregnancy

• Changing the center of gravity• Increased lumbar lordosis• Change in motion• Increases of about 10 to 14 kg. (average12.5) (WHO)• Increased basal body temperature 0.3-0.6 degrees (due to progesterone and estrogen)• Muscle Hyperplasia• Increase spending 40% heart• Increases heart rate but decreases pressure arterial• Hyperventilation (oxygen supply exceeds demand)• Fluid retention

Changes in pregnancy

Exercise and pregnancy•Same benefits as for non-pregnant womenBESIDES:• Prevents excessive weight gain during pregnancy• Promotes recovery from past pregnancy weight• Reduce the future baby's risk of developing obesity andmetabolic diseases; lower risk of diabetes andgestational hypertension• Improves mood• Improved heart rate variability in themother and the fetus (May et al. 2010, 2014)• Reduce body pain• Reduce the number of cramps and ramps

Types of exercise• Aerobic training• Dynamic Strength training• Pelvic floor exercises• Stretches• Yoga / Tai-chi• Relaxation• Water exercise

Recomendations• Stand up slowly• Avoid standing too long• Take frequent breaks to rest your hands• Lie on your left side• Do not lie down after meals• Avoid tight knee socks• Sit with your legs and feet raised• Drink lots of fluids

• MIRANDA, M.D.; NAVÍO, C. (2013). Benefits of exercise for pregnant women. Journal of Sport and Health Research. 5(2):229-232

• ARTAL, R.; WISWELL, R.; DRINKWATER, B. (1991). Exercise in pregnancy (2ª ed). Baltimore, Maryland, Estados Unidos: Williams and Wilkins. 2. Artal, R. (1995). Ejercicio y embarazo. Madrid: Editorial Médici. 3

• GOUVEIA, R.; MARTINS, S.; SANDES, A.; NASCIMENTO, C.; FIGUEIRA, J.; VALENTE, S. (2007). Gravidez e Execício Físico. Mitos, Evidências y Recomendaçoes. Acta Med Port. 20:209-214. 4

• MELZER, K.; SCHUTZ, Y.; BOULVAIN, M.; KAYSER B. (2010). Physical activity and pregnancy: cardiovascular adaptations, recommendations and pregnancy outcomes. Sports Med. 40(6):493-507

References