Subject Population: Pregnant Women and Rationale for Selection
The population studied in the research is pregnant women. This population was chosen because the importance of physical exercise in normal pregnancy has long been debated by obstetricians, gynecologists, and their patients. Regular physical activity enhances the activity of the woman’s respiratory and cardiovascular systems and strengthens the muscles involved in birth.
Furthermore, the stimulation of blood circulation and metabolism during athletics has a positive effect on the fetus’s condition. Sedentism, in turn, raises the risk of difficulties in pregnant women, but moderate physical activity can make the gestation time more comfortable, minimize the risk of many disorders in the future kid, and promote postpartum recovery of the mother’s body. Exercise during pregnancy is essential as it improves the health of the mother and the baby.
Mechanisms and Recommended Physical Activity
Regular exercise has become an essential component of an active lifestyle. Physical activity helps increase immunity and protects against the development of diabetes and cardiovascular disease. Scientists have demonstrated that moderate physical exercise not only has a good influence on the course of pregnancy but also reduces the incidence of gestosis, contributes to a speedier birth, and lowers the risk of varicose veins in the lower limbs (Tsakiridis et al., 2020).
In 2013, the Mayo Clinic (USA) reported the findings of a randomized clinical trial on the influence of physical exercise on weight gain in pregnant women (Barakat et al., 2019). The study comprised 962 healthy pregnant women who were separated into two groups: a control and a group of women who engaged in aerobic activity three times a week for 50-55 minutes (Barakat et al., 2019). Thus, it has been demonstrated that regular exercise during pregnancy can help to prevent overweight disorders.
Walking, swimming, yoga, maternity gymnastics, pilates, pelvic floor muscle training, and aqua aerobics are all suggested kinds of physical exercise during pregnancy. The chosen exercise program works because, in the absence of contraindications, regular low-intensity exercise decreases the risk of the development of numerous chronic conditions (gestational diabetes mellitus, pre-eclampsia, requirement for vacuum aspiration) during labor and delivery difficulties for both the pregnant woman and the infant. They prevent diminished muscular tone, weak work, and inadequate oxygen supply (Tsakiridis et al., 2020). Regular and moderate physical exercise is required during the typical course of pregnancy, but it is essential to consider the physiological changes that the woman’s body goes through.
Physiological Changes in Pregnant Women
During pregnancy, the following characteristics increase: circulating blood volume, heart rate, stroke volume, and cardiac output, while total peripheral vascular resistance decreases. These hemodynamic changes enable the mom and fetus to get the required chemicals both at rest and during physical exercise (Ramlakhan et al., 2020). Since static loads reduce venous return and cause hypotension, these loads should be avoided during pregnancy. During this time, lung ventilation rises, causing difficulty with anaerobic activity and a reduction in the rate of oxygen delivery in aerobic exercise. In this regard, a pregnant woman can be given significantly larger anaerobic and aerobic loads than before pregnancy; nevertheless, loads should be modest and should be stopped if breathing becomes difficult and there is shortness of breath owing to a shortage of oxygen.
Pregnant women must avoid overheating and dehydration in this regard. Pregnancy causes weight gain and a change in the center of gravity, resulting in lumbar lordosis. As a result, it is important to either discontinue strength training or reduce weight. Walking, swimming at a leisurely speed, breathing techniques, and modified Pilates, all with gentle performance of all exercises, should be included in the daily regimen (Barakat et al., 2019). It is worth noting that the gestational age should be considered while selecting the proper physical activity.
The embryo attaches, all organs are laid down, and the placenta is produced during the first trimester. Excessive physical activity and weight lifting are triggering variables at this phase since there is a significant risk of pregnancy termination. The level of physical exercise is determined on an individual basis throughout this time. In the absence of contraindications, a woman who participated in sports before pregnancy should lower her physical activity level to 70-80% of her original level without giving up loads (Barakat et al., 2019).
Those who did not engage in regular physical activity before pregnancy should confine themselves to breathing exercises and basic exercises to strengthen the shoulder girdle and foot arch. Weight gain accelerates in the second trimester as the uterus grows larger (Tsakiridis et al., 2020). Since the center of gravity moves, the stress on the spine and back muscles, as well as the muscles and arteries of the legs, is greatly increased.
Since the large size of the fetus, physical activity is severely reduced in the third trimester of pregnancy, which promotes weariness. Shortness of breath develops as the diaphragm is moved upward. During this time, the level of physical activity should be minimized, notably standing and lying down (Barakat et al., 2019). Exercises for labor should be given special attention, including training in breathing and the capacity to relax the muscles of the perineum while maintaining abdominal wall tension.
The Overall Importance of Exercise for Pregnant Women
Pregnancy puts pressure on the heart, raising the risk of cardiovascular disease. The health repercussions for the expecting mother and her infant can be disastrous (Ramlakhan et al., 2020). Physical activity helps to strengthen the heart muscle, lower stress levels, and enhance the pregnant woman’s general health. However, physical activity should be modest and supervised by a doctor, as some activities might be harmful (Kotit & Yacoub, 2021).
Cardiovascular alterations related to pregnancy are an essential consideration for pregnant women, both at rest and during activity (Ramlakhan et al., 2020). After the first trimester of pregnancy, the back posture causes relative blockage of venous outflow, resulting in reduced cardiac output and orthostatic hypotension (Kotit & Yacoub, 2021). As a result, pregnant women should avoid lying down during exercise as much as possible. Since immobile standing is associated with a considerable reduction in cardiac output, it should be avoided.
If a woman was involved in sports prior to pregnancy, she could use TRX in the second trimester for the existence of experience and positive feelings. TRX is a type of sports equipment that consists of training loops that American Special Forces designed for dealing with the human body behind the zone of sports facilities (Yalfani et al., 2021). This piece of equipment is intended for resistance training. Exercises such as raising the bars or doing a few minor exercises with hands on the loops, drawing the arms perpendicular to the body, and pushing down the torso in the loops might benefit pregnant women. Exercise works for pregnant women because physical activity keeps their bodies toned, reduces swelling, and reduces stress levels.
As a result, regular and moderate physical exercise is required to keep the expecting woman and fetus healthy. Pregnant women should only exercise after consulting with a gynecologist since there are several disorders and problems of pregnancy in which exercise is not advised. Pregnant women may and should participate in sports. Active physical activity throughout the gestational time aids in swiftly regaining form after birth, easing labor, avoiding numerous difficulties, and feeling better. Sports activities are good during pregnancy; the key is to pick the proper sort of physical activity and not exceed the load so that difficulties do not replace positive moments.
References
Barakat, R., Refoyo, I., Coteron, J., & Franco, E. (2019). Exercise during pregnancy has a preventative effect on excessive maternal weight gain and gestational diabetes. A randomized controlled trial. Brazilian Journal of Physical Therapy, 23(2), 148-155. Web.
Kotit, S., & Yacoub, M. (2021). Cardiovascular adverse events in pregnancy: A global perspective. Global Cardiology Science & Practice, 2021(1). Web.
Ramlakhan, K. P., Johnson, M. R., & Roos-Hesselink, J. W. (2020). Pregnancy and cardiovascular disease. Nature Reviews Cardiology, 17(11), 718-731. Web.
Tsakiridis, I., Bakaloudi, D. R., Oikonomidou, A. C., Dagklis, T., & Chourdakis, M. (2020). Exercise during pregnancy: A comparative review of guidelines. Journal of Perinatal Medicine, 48(6), 519-525. Web.
Yalfani, A., Bigdeli, N., & Gandomi, F. (2021). The effects of Suspension (TRX) versus core stabilization training on postural stability, lumbopelvic control and proprioception in women with DiastasisRecti Abdominis: A randomized controlled trial. Research Square, 1-21. Web.