Pregnancy and Exercise

Pregnancy is a 40-week period in which many physical, psychological and physiological changes occur in the female body. In order to better adapt to these changes, it is very beneficial for pregnant women to exercise in order to minimize the problems seen during pregnancy.

What is changing in the body of pregnant women?

Body temperature increases as the first signs of pregnancy, weakness, nausea, vomiting, lower abdominal pain are seen. During pregnancy, the weight of the uterus increases, kidney enlargement occurs. Over time, urinary tract infection may be seen as a result of the accumulation and stagnation of urine as a result of compression in the urinary tract.

Urinary incontinence (urinary incontinence) may be seen later in pregnancy. The reason for this is the growth of the uterus and relaxation of the hormone called relaxin secreted; the pelvic floor muscles are relaxed and cannot do their job completely. Appropriate exercises are needed to prevent weakening of these muscles, and to provide recovery after birth.

Edema may develop in the hands, feet, face and eyelids during pregnancy. This condition can cause many nerve entrapments.

The displacement of the center of gravity during pregnancy leads to postural changes in the body. The body spine also inclines to unnatural positions to adapt to such changes. Therefore, it may cause difficulties in maintaining the balance of the body and consequently undesirable pain in the body.

Exercise Prescription in Pregnancy

In order to determine the appropriate exercise for pregnant women, a personalized exercise program should be established by physiotherapists who are experts in their fields.

The best time to start an exercise program during pregnancy is when the first trimester (first 12-13 weeks) has experienced nausea and fatigue symptoms, and if adaptation to pregnancy is achieved, if there is no risk as a result of the controlled weeks.

During pregnancy, strengthening, stretching and relaxation exercises are performed in combination with breathing exercises and the mother is intended to prepare the most accurate way to normal birth.

Muscle-skeleton problems in the mother's body during pregnancy, nerve compression, urinary problems, respiratory problems occur in the most appropriate program is determined.

Clinical pilates exercises are of great importance in pregnancy. Clinical pilates targets deep postural muscles, increases strength from inside to outside, rebalances the body, and regains proper postural alignment. In this way, these exercises provide an ideal preparation for the body before birth and play an important role in the recovery of the body after birth.

In addition to Pilates, yoga, aerobic exercises, walking, swimming, stationary cycling and various activities can be developed physically.

Cautions When Exercising

Exercises should be done in a place suitable for the ambient temperature by consuming sufficient liquid. Exercises should be accompanied by breathing to avoid increased abdominal pressure and breathing during exercise.

They should avoid prolonged exercise in the supine position in the last 3 months of pregnancy.

They should stop the exercise immediately in the presence of problems such as fatigue, dizziness, nausea, fever and shortness of breath during exercise.

Safe exercises should be given at appropriate intensity and frequency, and studies should be conducted under the guidance of an experienced physiotherapist in order to prevent risks during exercise.