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Resources » Articles/Knowledge Sharing » Health »
Special Exercises during Pregnancy
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A women's health physiotherapist is the ideal choice to teach the physical skills required for parenthood.However,in areas where there is no physiotherapist available.Midwives may find themselves responsible for physical preparation as well as parent education in antential classes or on a one-to-one basis.Preparation for parenthood classes provide the opportunity for talks,exercise and discussion sessions with a combined approach from midwives, physiotherapists,health visitors and other health care professionals.They should aim to create a learning environment with a relaxed atmosphere,where parents-to-be can enjoy developing a confidence to cope with pregnancy,labor,delivery and early postnatal days.Specific therapist aims of physical preparation includes the prevention or relief of common discomforts such as backache,the promotion of a speedy postnatal recovery and the prevention of future gynecological and orthopedic problems.Exercise session should be designed to stimulate interest in the physical changes occurring to promote body awareness and to facilitate physical and mental relaxation.
Classes held early in pregnancy allow for advice and discussion relating to rest and work activities,anticipated postural changes and relief of common discomforts.Sessions converting relaxation,positions for labor and postnatal exercise are probably more appropriate during the third trimester of pregnancy.Moderate exercise during pregnancy has many advantages including improved cardiovascular fitness,limited weight gain, and improved attitude and mental state,an easier and less complicated birth and a speedy postnatal recovery.Yeo at all state that exercise in pregnancy may lower diastolic blood pressure,and Hartman & Bung believe it may prevent gestational diabetes.The risk of preterm labor may be reduced in mulliparous women who exercises regularly. Clap also maintain that there fetal benefits from maternal exercise in pregnancy including decreased growth of the organ,improved stress tolerance and advanced neuro behavioural maturation.
Walking:Walking in the fresh air remains the most natural and simplest form of exercise and should be encouraged whenever possible.Cycling:Cycling is another popular form of exercise that allows for good mobility of the lower limbs with the body weight supported.It is an easy way to travel.although short rather than long distances are preferable and steep hills should be avoided.Swimming:Swimming is excellent exercise as water relives the effects of gravity on the body,and muscles can be strengthened and the flexibility of joints retained without undue fatigue.However,it is important to avoid diving during pregnancy and also more strenuous strokes such as crawl or butterfly.Breast stroke is usually the most popular but has a tendency to aggravate backache.Leisurely back stroke with gentle supporting arm movements is often comfortable.Aquantal Classes:In many areas there are antenatal classes at local swimming pools.Exercise in water raises the plasma beta endorhin levels significantly and has a beneficial effect on the respiratory ,cardiovascular and musculoskeletal systems.Hartman & Bung state that aquatic exercise can be highly recommended because of its beneficial effects as long as potential dangers and contraindication are observed.It the classes are well designed and carefully supervised by a suitably qualified professionals following set guidelines,they are an excellent and very enjoyable way of keeping fit.
Aerobic exercise classes:Many midwives have undergone training in exercise to music for Pilates: Pilates is a scheme of exercise that offers both mental and physical trainig.It targets the deep postural muscles necessary to develop core stability and postural alignment and works to develop balance centering,posture,abdominal and back strength.Classes are held in leisure centers for all age groups.The concentration on transverse and pelvic floor strengthening makes it an ideal preparation for labor and postnatal recovery if the exercise are especially adapted for pregnancy by a specialist teacher.A pilates in pregnancy video will allow women who cannot get to classes to exercise in their own homes. Energetic and competitive sports:Activities such as squash,high impact aerobics,horse riding,jogging and skiing are best avoided during pregnancy and it is not the time to take up new sports.Strenuous keep-fit exercise such as sit-ups and double-leg-lifts should never be performed as these may cause ligmentous strain and consequent back problems.For most the same reason,pregnant women should avoid lifting heavy weights or objects.
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