Physical activity is an essential part of a healthy pregnancy __ that has been shown to benefit the majority of women. The Centers for Disease Control and Prevention and the American College of Obstetricians and Gynecologists recommend that pregnant women should get at least 150 mins of moderate-intensity physical activity per week i.e 30 mins per day. There are numerous benefits of physical activity during pregnancy, despite that pregnant women fail to achieve the recommended amount of physical activity during this crucial time.
A variety of barriers have been identified by pregnant and postpartum women that restrict them from being physically active. These barriers include nausea, fatigue, lack of time, physical limitations, psychological factors, lack of social support from family, and lack of access to equipment.
A study reported that nausea was the most common barrier during the first and third trimester, fatigue and pain being the constant ones throughout the pregnancy. Another study reported lack of time being the most common barrier but more data is needed as this survey didn’t include nausea as a barrier.
In the first first-trimester, miscarriage risk is higher. However, there are no studies that directly link exercise & miscarriage Miscarriage is caused by factors, mostly out of control: chromosome problems, DNA issues, placental problems, low progesterone, and low HCG.
Exercise will not “hurt” the baby at any stage, more about the modification as per the contraindications for the comfort of the mother.
There is a knowledge gap amongst patients regarding the advantages and risks of exercise during pregnancy. Prenatal education of parents and the use of free educational resources are required to create awareness about exercise during pregnancy. Physical activity levels in the general population have been shown to improve when patients are educated on the significance of improving physical exercise.
To ensure they achieve the most benefits of physical exercise for both mother and fetus, these barriers must be overcome. More women may be able to exercise consistently throughout their pregnancy if limitations to physical activity are addressed early. A better understanding of these barriers and the solutions to work around in the first trimester itself might help in developing healthy habits throughout the pregnancy.
Common barriers and their respective solutions
| Common Barriers | Solutions |
|---|---|
| Nausea | Feeling nauseated is more common in the first trimester but for some, can persist throughout the pregnancy.Train when feeling best in the day keeping intensity low. |
| Fatigue | Change your workout routine to a time of day when feeling more energized. Identify a time of the day when it is comfortable to do an activity. Avoid training in hot and humid weather. That makes morning and evenings the best time.Nap whenever possible.Perform low-impact exercises when fatigued. |
| Lack of time | Keep workout sessions shorter or more frequent. Even 20-30 mins are enough. |
| Lack of social support | Relatives and family play an important role when a female is pregnant. They become more protective, preventing females from engaging in any activity. The education of the partner is equally important.Work with an experienced; coach, or trainer! |
| Lack of gym facility | Invest in basic dumbbells and resistance bands. Switch to home workouts. |
| Psychological factors like “ hurting the baby” | A pregnant woman who has never worked out before might have negative feelings about exercising due to false knowledge. Seek counseling if needed, educate yourself, talk to some expert about the concerns and train in someone’s presence. Start slow with low-impact exercises or walk. |
References:
- American College of Sports Medicine, 2013. ACSM's guidelines for exercise testing and prescription. Lippincott Williams & Wilkins.
- Centers for Disease Control and Prevention. (2015). Healthy pregnant or postpartum women. Retrieved from cdc.gov/physicalactivity/basics/pregnancy/index.htm
- Borodulin, K., Evenson, K.R., Wen, F., Herring, A.H. and Benson, A., 2008. Physical activity patterns during pregnancy. Medicine and science in sports and exercise, 40 (11), p.1901.
- Clarke, P.E. and Gross, H., 2004. Women's behavior, beliefs and information sources about physical exercise in pregnancy. Midwifery, 20 (2), pp.133-141.
- Duncombe, D., Wertheim, E.H., Skouteris, H., Paxton, S.J. and Kelly, L., 2009. Factors related to exercise over the course of pregnancy including women's beliefs about the safety of exercise during pregnancy. Midwifery, 25 (4), pp.430-438.
- Petrella, R.J. and Lattanzio, C.N., 2002. Does counseling help patients get active? A systematic review of the literature. Canadian family physician, 48 (1), pp.72-80.
