A look at the body's changes during pregnancy, prenatal exercise benefits and fitness tips for pregnant women.
Pregnancy ensures survival of the species. However, the body’s changes can make a first-time mother feel like she is something other than human, something more – yet almost alien. These changes are perfectly natural. However, they come with risks. Exercise can minimize those risks.
Body Changes During Pregnancy
- Resting heart rate rises and maximum heart rate lowers.
- The diaphragm (the muscle dividing the lungs from the digestive system) rises because of the expanding uterus. This causes many pregnant women to become short of breath. The ribcage expands to compensate for the lack of lung capacity.
- Elevated levels of estrogen and other hormones cause the pelvis to widen and breast tissue to grow.
- The enlarging pelvis creates a pelvic tilt, causing women to lean backwards. Also, the growth of breast tissue can cause the shoulders to slump forward. The spine takes on an “S” shape.
- The changes in the skeletal system cause muscle imbalances throughout the entire body. They will also cause a change in center of gravity.
- The digestive system takes precedence over the muscular system. If, for example, the liver becomes defective, it will use more of the body’s energy demands, leaving the muscles at a deficit. In much the same way, a fetus will drain most of a woman’s energy demands, the cause of fatigue.
Prenatal Exercise Benefits
- Women who engage in pre-natal exercise have fewer occurrences of swelling, cramps, fatigue and back pain.
- Active pregnant women are more likely to stay within weight gain recommendations made by the American College of Obstetricians and Gynecologists.
- Prenatal exercise curbs psychological feelings of stress, anxiety and depression, and improves overall mood.
Exercise Guidelines & Recommended Exercises
- Surprisingly, cross-sectional surveys reported that pregnant women exercise more than non-pregnant women by four percent. Consult your physician before beginning any prenatal exercise program.
- Light to moderate walking is strongly recommended. It is reasonable to walk 30 to 45 minutes a day. For most, the maximum heart rate will drop to around 140 beats per minute by the third trimester.
- Yoga and strength training are great for pregnant women to minimize the ill effects on the bones and muscles. Many studios provide yoga specifically for pregnant women. If such a class is not available in your area, inform the instructor of your condition before class.
- Avoid any exercises lying face-down on the floor.
- For the stomach muscles, the best safe exercise is crunches on a stability ball.
- For the leg muscles, complete squats and deadlifts. These exercises will have to be executed with legs wider than normal and toes slightly pointed out, like ballet. Squat holds against a wall are also a great pregnancy exercise.
- For the chest muscles, perform standing cable presses, seated machine presses or seated machine flys.
- For the back muscles, do standing cable reverse flys, seated pulldowns, standing cable rows or dumbbell rows.
- For the shoulder muscles, complete standing arm raises (front and side) with dumbbells.
- For the biceps, perform standing dumbbell and standing cable curls.
- For the triceps, do standing cable pushdowns or dumbbell kickbacks.
A pregnant woman will experience many strange and beautiful changes. Stay active with light to moderate exercise, and that pre-pregnancy body will be back in no time.
Source:
- Anthony, Letina. Pre- and Post-Natal Exercise. American Council on Exercise, 2002.
The copyright of the article Prenatal Exercise in Strength Training is owned by Ken Kashubara. Permission to republish Prenatal Exercise in print or online must be granted by the author in writing.
