SPORT AND PREGNANCY (1):
HOW DOES THE BODY CHANGE DURING PREGNANCY?
WHY MOVE DURING PREGNANCY?
HOW TO PRACTICE A SPORT DURING PREGNANCY?
Dr. Claude Allouche, gynecologist
Ahuza Clinic, Ra'anana
058 726 02 64
HOW DOES THE BODY CHANGE DURING PREGNANCY?
Pregnancy is a privileged time to understand how your body works and take care of yourself, in order to take full advantage of these exceptional moments that are the expectation and the arrival of a child.
During pregnancy, the female body changes to:
* Promote the growth of the unborn child
* Adapt the woman to her condition
* Preparing for childbirth and after childbirth (“postpartum”)
All functions are subject to changes, but some are more visible than others...
1/ WEIGHT GAIN
- All women know it (and sometimes fear it a little...): you gain weight during pregnancy!
- It varies from 9 to 15 kg depending on the woman and depends on their initial corpulence.
- On average, weight gain is:
* About 1 kg/month during the 1st and 2nd trimesters (sometimes nothing in the 1st trimester)
* About 2 kg/month during the 3rd trimester
- The distribution is approximately 5kg for the placenta, amniotic fluid and fetus, 3 kg for the uterus and breasts and 4 kg for fat.
2/ ENERGETIC MODIFICATIONS
- The growth of the unborn child requires a great deal of energy.
- For example, in the 3rd trimester, the baby needs about 150 grams of glucose per day, which is half of the mother's glucose.
- This is why a woman's resting energy expenditure (her "basal metabolism") increases by 15% to 30%.
- During the 1st and 2nd trimesters, the woman's body makes reserves, especially in the form of fats (lipids).
- In the 3rd trimester, due to the strong growth of the baby, and during breastfeeding, these reserves are gradually "destocked" and used.
3/ LOCOMOTIVE MODIFICATIONS
- Due to weight and volume gain (abdomen and chest), the center of gravity changes from the 2nd trimester.
- Some movements are therefore a little more difficult...
- In addition, there is a release of hormones (relaxin, estrogen, progesterone) which cause a relaxation of the ligaments (which attaches the bones and contributes to form the joints), in particular at the level of the vertebrae, the bones of the pelvis and ankles.
- The body gains in flexibility, but the risk of sprain is increased. We talk about ligament hyperlaxity.
4/ PSYCHOLOGICAL CHANGES
The psychological repercussions of pregnancy vary from one woman to another, and they vary during pregnancy.
- They can be positive:
* Feeling of becoming a mother
* Pleasure, feeling of well-being
- But sometimes negative:
* Anxiety, fear of not being able to do it • Irritability, state of depression
If you think you are affected by these negative emotions, do not hesitate to talk to the healthcare professional who follows you.
The practice of a physical activity is beneficial to the pregnant woman and her unborn child and will allow her to accompany and better live all these physical modifications of her body.
WHY MOVE DURING PREGNANCY?
Dr. Claude Allouche, gynecologist
Ahuza Clinic, Ra'anana
058 726 02 64
The practice of physical activity is beneficial to pregnant women and their unborn child.
Even if you were not very active or inactive before. Even if you have never played sports, you can start practicing at any time with the advice of a qualified sports educator.
Every activity counts!
1/ THE EFFECTS OF PHYSICAL ACTIVITY “FOR ALL”
- The benefits of practicing physical and sporting activities are proven in terms of public health and improving the quality of life for all.
- In summary, physical activity is beneficial to physical and mental health, whether you are pregnant or not and whatever your age.
It improves:
* Heart, breathing and blood vessels • Muscle function and strength
* The feeling of well-being
* The quality of sleep
* Self-esteem
* Healthy life expectancy
It decreases:
* Anxiety (stress)
* Symptoms of depression
* The risk of certain chronic diseases
(breast and colorectal cancer, diabetes, osteoporosis, etc.)
- “For everyone” physical activity recommendations:
* Do the equivalent of 30 minutes of brisk walking per day (or 2 x 15 min, or 3 x 10 min if you cannot find 30 consecutive min during the day).
* Limit the time spent sitting (no more than 2 hours in a row)
* take the time to walk a little every 2 hours.
2/ THE EFFECTS OF PHYSICAL ACTIVITY FOR PREGNANT WOMEN
- In pregnant women, physical activity has scientifically proven effects.
- She allows to :
* Control weight gain
* Reduce lower back pain by improving posture
* Improve venous circulation
* Protect the perineum and prevent urinary leakage
* Prevent intestinal transit disorders
* Facilitate mobility
* Decrease the anxiety and the state of depression that could be felt
- In addition, physical activity acts by reducing the risk of certain complications of pregnancy (gestational diabetes, hypertension).
3/ THE EFFECTS ON THE UNBORN CHILD
- Contrary to popular belief, in a physically active woman during her pregnancy:
* The risk of prematurity is not increased
* The risk of hypotrophy (low birth weight) is not increased
* The risk of macrosomia (birth weight > 4 kg) is reduced
* Birth size is unchanged
- Moreover, the neuro-development of the unborn child would be improved by the physical activity of the mother.
Thus, from birth (a few days of life), his ability to orient himself, to regulate the emotional state, and to discriminate sounds would be more developed.
In addition, from the age of 12 months, psychomotor scores, learning and vocabulary acquisition would be higher.
4/ EFFECTS ON CHILDBIRTH
We do not yet know the full benefits of physical activity on childbirth.
However, it has been observed:
* A slightly shorter overall working time
* A possible reduction in the risk of caesarean section
* Slightly reduced expulsion duration
* A reduced risk of recourse to instrumental extraction
* Better recovery after childbirth
Physical activity during pregnancy would therefore make it possible to better prepare for childbirth, both in terms of the flexibility of the pelvis and in terms of respiratory and cardiac effort.
HOW TO PRACTICE A SPORT DURING PREGNANCY?
In addition to a daily activity, such as walking (or gardening, or related to shopping, or related to daily travel), here are the possibilities:
1/ IF YOU ARE LITTLE OR NOT ACTIVE:
You can start
- swimming,
- walking (Nordic),
- stretching,
- prenatal yoga,
- pilates
- or gentle gymnastics.
2/ IF YOU ALREADY PRACTICE A PHYSICAL ACTIVITY:
- In the 1st trimester, unless otherwise advised by the professional following you, you can continue your activity, but without looking for performance. (some activities are prohibited regardless of the period of pregnancy such as diving).
- In the 2nd trimester: avoid competition, intense activities and contact sports or sports at risk of falling.
- At the 8th month. : give priority to walking, gentle gymnastics or in the aquatic environment, swimming.
- If you are already athletic: the professional following you, with your trainer, can help you adapt your activity according to your experience and your level of training.
But he cannot, in any case, adapt it to achieve a sports performance objective.
Being a mom soon is already a feat!
- Prolonged physical activities while lying on your back should be avoided from the 5th month.
3/ THE INTENSITY AND DURATION OF THE SESSIONS
- The golden rule: whatever the physical or sporting activity practiced, its intensity must be moderate.
- You must be able to speak during practice.
- The average duration of the sessions is 20 to 50 minutes.
- If you are little or not active, start quietly.
For example, if you usually walk 5 minutes a day to get bread, start from this base and increase the duration by a few minutes each day.
- The frequency is 3 to 5 sessions per week (by combining daily activities with supervised activities, for example)
- In any case, make sure you are well hydrated (with water!).
4/ WHAT ARE THE ALERT SIGNS?
If you feel, during practice or after, one or more of the symptoms below, stop your activity and seek the advice of the midwife or doctor who follows you without delay:
* Marked shortness of breath that persists at rest • Feeling of intense fatigue
* Dizziness, fainting
* Chest pain
* Calf pain or swelling
* Muscle weakness with loss of balance
* Painful or regular uterine contractions • Vaginal bleeding, fluid loss
Source:
https://sports.gouv.fr/IMG/pdf/guide-apsetmaternite.pdf