Benefits of Exercise Pre and Postpartum
docx
keyboard_arrow_up
School
Georgia Military College Valdosta Campus *
*We aren’t endorsed by this school
Course
MISC
Subject
Medicine
Date
Apr 3, 2024
Type
docx
Pages
8
Uploaded by GrandSteel1488
Benefits of Exercise Pre and Postpartum
Emmanuel Resendez
Marymount University
HPR-201-A: Introduction to Health and Exercise Science
Dr. Mike Nordvall
December 6, 2023
Introduction
When people discuss the benefits of exercise, the benefits outweigh the risks if done properly. Some of the benefits include building and maintaining healthy bones, muscles, and joints. Exercise also helps control weight, build lean muscle, and reduce fat. Lastly, it can prevent the development of high blood pressure and reduce it for those with hypertension (ACSM, 2022). To obtain these results, the exercise does not have to be exceedingly intense, as a
brisk 30 minute walk a day will suffice to accomplish this. If it is done in great excess it can lead to injuries, menstrual abnormalities, and bone weakening. One common myth that the general populace believes is that pregnant women should abstain from exercising. It is believed that women that exercise can cause harm to themselves and the baby, when in fact, it does the opposite. Expecting mothers are no exception to the rule: the benefits outweigh the risk if done properly. Some of the symptoms of pregnancy include gestational diabetes, hypertensive disorders, excess weight gain and weight retention in the postpartum period, postpartum depression, and many others (Brown et al., 2022). With exercise, these are greatly reduced or do not even show during the duration of a pregnancy. This review highlights the role of exercise during and after pregnancy, examining both its
benefits and risks. With the collected data, it brings forth information that is imperative for a balanced approach to physical activity for expectant and postpartum women.
Benefits of Exercise Pre and Postpartum
Exercise During Pregnancy 1.
Cardiovascular Health
When a woman becomes pregnant, she undergoes a profound alteration in her cardiovascular system. The first change that happens is a rise in heart rate, both at rest and during
submaximal workouts. The resting heart rate increases 8 beats a minute by the eighth week and can reach an increase of 16 beats a minute by the end of the pregnancy. The reasoning behind this is still not yet clearly identified. There are many other cardiovascular changes that happen as
well during the entirety of the pregnancy. It is shown that even though pregnancy increases stroke volume and heart rate, women that continue to do aerobic exercise training during pregnancy have lower resting heart rates and higher stroke volume compared to those that are sedentary (Melzer et al., 2010).
2.
Gestational Diabetes Prevention
Gestational diabetes is typically diagnosed during the second or third trimester of pregnancy and can reach up to 14% of the population across the world. Because pregnancy causes major biochemical changes in the female body, there can be a decrease in insulin sensitivity which is offset by an increase in insulin production. Through proper diet and exercise,
the use of insulin can be avoided and only requires 20-30% insulin. Women that are obese are 2.14-3.56 times more likely to develop gestational diabetes than those that are at a healthy weight. It is important to treat this pregnancy complication because women with gestational diabetes are at an increased risk of developing type II diabetes after pregnancy (
Laredo-Aguilera,
2022
).
3.
Preparation for Labor and Delivery
Your preview ends here
Eager to read complete document? Join bartleby learn and gain access to the full version
- Access to all documents
- Unlimited textbook solutions
- 24/7 expert homework help
During labor and delivery, the muscles in the lower back, lower abdomen, and vagina are placed under great stress. Engaging in exercises, such as Kegel exercises, strengthen the pelvic floor muscles and is considered one of the best ways to prepare for birth and post birth recovery. This exercise is recommended to be done daily and started as soon as a woman learns that she is pregnant and should continue this practice until delivery. The Tailor Stretch is another recommended exercise which stretches and tones the inner thigh muscles. One last simple exercise that can be used is pelvic rocking, which can help relieve back pain and improve abdominal muscle tone (Kaiser Permanente, 2023). Exercise After Pregnancy
1.
When to Begin
Experts have differing opinions on how soon after pregnancy a woman may return to exercise based on available data. One view holds that she should wait a few weeks following delivery while the other view holds that she may return as soon as she feels she is ready to start her workout regimen again. According to the Mayo Clinic, if the pregnancy and vaginal delivery were uncomplicated, it is generally safe to exercise a few days after giving birth. If a C-section or other complications arise during birth or extensive vaginal repair is needed, it is highly recommended that the woman first speaks with a health care provider on when it is permitted to begin an exercise program. The benefits of exercising after pregnancy include the promotion of weight loss, when combined with a proper diet, an improvement in cardiovascular fitness, strengthening and toning of the abdominal muscles, and a boost in energy levels (Mayo Clinic, 2021). 2.
Restoring Core Strength
During pregnancy a condition called abdominal rectus diastasis occurs, this is where the abdominal muscles are separated an abnormal distance due to the widening of the linea alba, which causes the abdominal content to bulge (Jessen et al., 2019). This condition can inhibit mechanical control of the abdomen and can also inhibit its functions such as posture, trunk stability, respiration, parturition, trunk flexion, trunk rotation, trunk side bending and support of the abdominal visceral. Exercises that can improve the recovery of this condition include glute bridges, planks, and dead bugs. These exercises can be used to improve the core function and strength (Lafromboise et al., 2021). Safety Considerations
Few studies have been conducted on the safety of strength training during pregnancy. More work is needed to determine what safety considerations should be put in place regarding volume and intensity of the exercise. The Canadian guideline suggests using lighter weights and more repetitions and to avoid not lifting while lying flat on one’s back and avoiding the Valsalva
maneuver (Evenson et al., 2014). It would seem as though the benefits outweigh the risks related to exercise during and after pregnancy.
Conclusion
In the end, it cannot be overstated that it is important to exercise during and after pregnancy. The benefits of exercise extend beyond physical and mental health but lead to an improved overall quality of life for both mother and child. Being able to do a safe, effective exercise routine tailored to the individual, a woman can navigate pregnancy with an enhanced feeling of resilience, strength, and vitality. The promotion of exercise amongst women that are pregnant and that have just given birth needs to be promoted more by healthcare providers. It
would have a positive impact on the physical and mental health of pregnant and postpartum women and would help promote and encourage healthy lifestyle practices.
Your preview ends here
Eager to read complete document? Join bartleby learn and gain access to the full version
- Access to all documents
- Unlimited textbook solutions
- 24/7 expert homework help
References
Brown, W. J., Hayman, M., Haakstad, L. A., Lamerton, T., Mena, G. P., Green, A., Keating, S. E., Gomes, G. A., Coombes, J. S., & Mielke, G. I. (2022). Australian guidelines for physical activity in pregnancy and postpartum.
Journal of Science and Medicine in Sport,
25
(6), 511-519. https://doi.org/10.1016/j.jsams.2022.03.008
Evenson, K. R., Barakat, R., Brown, W. J., Dargent-Molina, P., Haruna, M., Mikkelsen, E. M., Mottola, M. F., Owe, K. M., Rousham, E. K., & Yeo, S. (2014). Guidelines for Physical Activity during Pregnancy: Comparisons From Around the World.
American journal of lifestyle medicine
,
8
(2), 102–121. https://doi.org/10.1177/1559827613498204
Jessen, M. L., Öberg, S., & Rosenberg, J. (2019). Treatment Options for Abdominal Rectus Diastasis.
Frontiers in surgery
,
6
, 65. https://doi.org/10.3389/fsurg.2019.00065
Kaiser Permanente (2023). Exercising to prepare for labor and birth
. Exercises to Prepare for Labor & Delivery |. https://healthy.kaiserpermanente.org/health-wellness/maternity/healthy/fitness/pre-labor-
exercises Laframboise, F. C., Schlaff, R. A., & Baruth, M. (2021). Postpartum Exercise Intervention Targeting Diastasis Recti Abdominis.
International journal of exercise science
,
14
(3), 400–409.
Laredo-Aguilera, J. A., Gallardo-Bravo, M., Rabanales-Sotos, J. A., Cobo-Cuenca, A. I., & Carmona-Torres, J. M. (2020). Physical Activity Programs during Pregnancy Are Effective
for the Control of Gestational Diabetes Mellitus.
International journal of environmental research and public health
,
17
(17), 6151. https://doi.org/10.3390/ijerph17176151
Liguori, G., Feito, Y., Fountaine, C., & Roy, B. A. (2022). ACSM’s guidelines for exercise testing and prescription
(Eleventh Edition). Wolters Kluwer. Mayo Foundation for Medical Education and Research. (2021, November 24). Postpartum exercise: How to get started
. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/exercise-after-
pregnancy/art-20044596 Melzer, K., Schutz, Y., Boulvain, M., & Kayser, B. (2010). Physical Activity and Pregnancy: Cardiovascular Adaptations, Recommendations and Pregnancy Outcomes.
Sports Medicine,
40
(6), 493-507. https://doi.org/10.2165/11532290-000000000-00000