Why (and how) you should exercise if you are pregnant

As Julio Maset, doctor of Cinfa“the regular practice of moderate exercise It is essential during pregnancysince it favors its proper evolution, increases the mother’s well-being and prepares her body for childbirth, which will also facilitate her subsequent recovery. However, only seven out of ten pregnant women (69.3%) practice moderate or adapted exercise and three out of ten do not do any physical activity (30.4%), according to the VIII CinfaSalud Study: «Perception and habits of women Spanish women during pregnancy”, endorsed by the Spanish Society of Gynecology and Obstetrics (SEGO) and carried out in 2018.

According to this research, the health of the baby is the main concern of mothers during pregnancy and, traditionally, one of the factors involved in why a significant percentage of them do not perform physical activity at this stage. In the words of Dr. Maset, “for a long time, recommendations and opinions regarding this issue have been based on cultural and social issues that have already been overcome in light of current evidence: there is solid scientific evidence that physical activity during pregnancy does not “It is related to an increase in spontaneous abortion and, on the other hand, there is no evidence that indicates routinely prescribing bed rest to prevent preterm birth.”

In fact, far from being harmful to the fetus or the mother, exercise can help prevent important pregnancy-related disorders. Specifically, it increases the incidence of natural vaginal birth, contributes to preventing and improving postpartum anxiety and depression, low back pain, urinary incontinence, excessive weight gain, gestational diabetes, hypertensive disorders of pregnancy, preterm birth , the Caesarean section and low birth weight of the baby.

Specific programs for pregnant women

All sports activities that do not involve sudden movements, physical contact or great effort are highly recommended, as they improve muscle tone, facilitate digestion, improve circulation and help control weight. “It is recommended that the future mother develop a specific supervised exercise program for pregnant women under professional advice so that her practice is completely safe,” indicates the Cinfa expert. It is also very important that, before starting to exercise, the pregnant woman consults her gynecologist to assess “if there is any type of risk or relative contraindication for this exercise program: -anemia, recurrent losses from previous pregnancies, gestational hypertension …- or absolute -threat or history of premature birth, controlled type I diabetes or hypertension, multiple pregnancy,” emphasizes Dr. Maset.

The Clinical Practice Guideline on Physical Activity during Pregnancy 2023 of the National Health System (SNS) recommends activities that promote the improvement or maintenance of extensive aerobic resistance, light muscle strength, balance, motor coordination and flexibility. Likewise, exercises are recommended that allow you to train the muscles of the pelvic floor.

Finally, Dr. Maset emphasizes, “it is essential that the pregnant woman is aware of the need that, to enjoy all its benefits, physical exercise must be practiced regularly: the one hundred and fifty minutes of exercise per week that scientific evidence recommends must be be carried out on at least three different days, without ceasing to have a minimum of daily physical activity.

Recommendations

Ten tips for practicing physical exercise safely during pregnancy:

Remember to consult with your midwife or gynecologist/obstetrician if you have any absolute or relative contraindication to exercising. These are the health professionals who are trained to assess the possible risk/benefit for pregnancy of physical activity in any of its forms, duration, frequency and intensity.

This, in addition, must have supervision. If this is not possible, it is essential that you seek advice from a professional.

Scientific evidence recommends that the minimum 150 minutes that a pregnant woman should do per week be distributed over at least three different days. In any case, it is recommended that you do physical exercise every day, since practicing it occasionally does not bring the same benefits.

It should be gentle and not require excessive effort. In any case, remember that it must be adapted to your previous physical condition.

Also, any type of exercise that involves the risk of falls or trauma, as well as sudden movements and extreme muscle tension.

Scientific evidence also highlights the benefits of activities aimed at increasing balance, motor coordination and flexibility, as well as exercises that strengthen the pelvic floor muscles to prevent urinary incontinence.

Those positions that increase tension in areas already overloaded during pregnancy, such as ventral decubitus (lying with the head on one side or face down), should also be ruled out. Yes, exercises can be performed in standing (standing), sitting (sitting), lateral decubitus (side), quadruped (on the legs and hands) and supine (face up). If you suffer from dizziness, nausea or tachycardia in this position, avoid it.

Do not exercise in case of excessively high temperatures or excess humidity.

Both before and after exercise it is essential that you drink plenty of fluids.

In general, drink about two liters a day, preferably of water, broths or, in moderation due to their high sugar content, natural juices.

Stop physical activity in case of symptoms such as breathing difficulties before exercise, vertigo, headache, pain in the chest area, behind the breastbone, muscle weakness, minimal vaginal bleeding, pain or swelling in the calves, regular and painful uterine contractions , persistent dizziness or fainting.