Evolve Fitness Concept

Exercise during pregnancy

There is the great myth, if a woman is pregnant, she can’t exercise. Yet this myth does not correspond to the truth. There are several studies that prove the contrary, prove that exercise in pregnancy has many advantages for the mother and the baby and it is safe to continue to exercise or even begin to do so. However, exercise is necessary.

However, it is necessary to evaluate each pregnancy, if pregnancy is low risk there is no problem in exercising, if pregnancy is at risk and the doctor advises absolute rest, exercise can not be present.

The myth is still present, due to fear of the impact of exercise on pregnancy. Which leads to the increase in the lack of healthy living habits that moms so much want to adopt during pregnancy, which worries us as professionals.

To demystify, the ACOG (American College of Obstetricians and Gynecologists) has come to help you understand more about it and to give us very specific guidelines on safety for the pregnant and the fetus.

These guidelines can be divided as:
- Recommendations;
- Relative contraindications;
- Absolute contraindications:
- Exercise Interrupt Signals:

Recommendations according to ACOG
- Exercise 3 to 5x / week with duration of 30 minutes;
- Perform aerobic training that is between 60 and 70% of the Maximum Heart Rate;
- Lightweight Bodybuilding Training;
- Flexibility;
- Avoid positions of dorsal decubitus (lying on back after the first trimester). This position is associated with a decrease in the supply of blood to the fetus;
- Avoid long periods of standing without movement;
- Strengthen hydration and healthy eating;
- Do not engage in physical activities involving impact, fall risk, diving or other activities that may pose a risk of trauma to the pregnant woman and the baby;
- Avoid competitive activities;

It is also important to refer to the warning signs to which women expecting a child should be aware while exercising.

Contraindications and Signs of Interruption according to ACOG
- When there is excessive fatigue;
- Palpitations or chest pain;
- Persistent heart rate and blood pressure rise after training;
- Abdominal pains with no apparent cause;
- Insufficient weight gain during 1st and 2nd trimester;
- Loss of amniotic fluid;
- In the event of vaginal bleeding or regular painful contractions, the exercise should be immediately stopped, at least until the next consultation with the doctor;

The advantages of exercise in pregnancy:
- Less likely to develop preeclampsia;
- Decreased pregnancy-related hypertension;
- It may decrease the size of Abdominal Diastasis (separation of the rectus abdominis muscle in the alba line) in the postpartum period;
- Decreased risk of urinary and sexual dysfunction after delivery;
- Exercise does not cause any increase in pre-term incidences;
- Helps reduce the number of cesareans and distal births, accelerates the first phase of labor (dilatation).

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Rita Abreu text