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Pregnancy is a
natural condition not an illness and does not mean the end to a
woman's ability to exercise or pursue sporting activities.
Modification of
activities and level of intensity of exercise may be required to
meet the physiological changes that occur during pregnancy.
Forty per cent of
women experience some lower back pain during pregnancy. This is due
to a weight gain of 10-15 kgs and postural changes that occur to
compensate for a bigger stomach, i.e. an increase in the curvature
of the lower back. The change in body shape means that it may be
difficult to change direction quickly and the compressive forces
that occur on the lower back are greater.
In order for the
baby's head to fit through the pelvis, a hormone is secreted that
increases the elasticity of the ligaments in the body. Care must be
taken during exercise not to overstretch the ligaments resulting in
compressive forces on the joints.
There is a big
change in the blood flow with an increase in blood vessels supplying
the placenta. The results of this is that most pregnant women will
experience some postural hypotension and should avoid a quick change
in position, i.e. sitting to standing due to dizziness. There is
also an increase in the oxygen carrying ability of the mother's
haemoglobin to supply the needs of the growing foetus. So
potentially you may feel an increase in performance.
Because of these
changes and the changes in blood volume, it is not possible to
monitor your exercise level by your heart rate. An expectant
mother’s resting heart rate will be higher and the maximal heart
rate that should not be exceeded during exercise will be lower.
Instead an expectant mum should be self- monitoring her own symptoms
of exertion. Exertion should be pain free, and to a pre-exhaustion
level. She must take extreme care to hydrate sufficiently. If any of
the following symptoms occur either before, during or after exercise
she should immediately consult a physician.
1
.Dizziness/Fainting
2. Headache
3. Cramping (uterine)
4. Back/Neck pain
5. Swollen hands/feet/face
6. Sudden sharp pain in joints
7. Racing heart
8. Nausea
9. Vaginal Bleeding/Discharge
In addition, before
commencing with a new exercise regime during pregnancy, please
consult with your physician.
I generally advise
patients to maintain or modify their present exercise programme i.e.
if they have always done aerobics three times a week they may
continue, but decrease the intensity and level of impact of the
class. Pregnancy is not a time to increase the intensity of your
exercise.
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