Pregnancy Wellness: Exercise Safety and Psychological Health

Psychological Aspects of Pregnancy

Pregnant women often experience psychological changes, including:

• Cycles of anxiety throughout the pregnancy.
• A process of regression, which translates as childlike behavior (e.g., cravings or antojos).
• Nausea and vomiting, and increased sleepiness (due to internal changes).
• Dreams involving fear of dying during childbirth or having a sick child.
• Typical stress outlets.
• Anxiety related to unknowns: the sex of the child, the birth date, and breastfeeding.

Most Common Physical Complaints

Physical changes and discomforts frequently reported include:

• Cutaneous corrugation (skin changes) and stains/pigmentation.
• Digestive pain, muscular pain, and skin discomfort.
• Hemorrhoids and cramps.
• Significant physical changes: shifted center of gravity and the characteristic "duck walk."
• Laxity in the joints and ligaments.
• Swollen feet and varicose veins.

ACOG Guidelines for Prenatal Exercise Safety

The American College of Obstetricians and Gynecologists (ACOG) provides the following general guidelines:

1. Physical exercise should be safe and pleasant.
2. When in doubt, always choose the safest option.
3. Exercise for pregnant women is beneficial for increasing strength and coordination.
4. Regular physical exercise is recommended over occasional activity (3–5 sessions per week).
5. Do not exceed 140 beats per minute (BPM). (Calculation: (220/226 - age) x 65% Max Heart Rate).
6. To prevent musculoskeletal injuries, warm-up and relaxation exercises are recommended.
7. The most strenuous part of the session (at 140 BPM) should not exceed 15–20 minutes.
8. Ensure adequate intake of calories and fluids.
9. Include resistance training.
10. Avoid:
    • Exercises performed in the supine position (lying on the back).
    • Activities involving overexertion and stress.
    • Increasing core body temperature above 38°C.
    • Violent movements.

Benefits of Swimming and Water Aerobics

Aquatic fitness offers numerous advantages during pregnancy:

• Reduced Impact: Joint impact is significantly reduced (up to 10 times less). Vary the amount of water for different resistance.
• Joint Relief: The horizontal position avoids joint overloading, causing less strain on joints during exercise.
• Temperature Regulation: It is easier to maintain core temperature in the water, preventing overheating.
• Cardiovascular Health: The mother's cardio-respiratory system improves thanks to aerobic activity.
• Nerve and Pelvic Relief: Helps reduce pressure on the pelvic area, releasing pressure on the sciatic nerve.
• Rectal Pressure: Leads to less pressure on the rectum.
• Back Pain Management: Back pain improves thanks to stretching movements, improved circulation, and the water massage effect on sore areas.
• Circulation Improvement: Very beneficial for heavy legs, varicose veins, and fluid retention.
• Symptom Decompression: Joint decompression helps alleviate symptoms such as carpal tunnel syndrome.
• Muscle Tone: Tones muscles and helps maintain flexibility and strength.
• Weight Control: Assists in controlling weight gain during pregnancy.
• Fetal Oxygenation: Greater oxygenation of the mother's blood also reaches the fetus.

Medical Considerations Before Aquatic Exercise

Always consult a doctor, as exercise may be contraindicated in cases of hypertension, heart disease, asthma, bronchitis, flu, morbid obesity, or diabetes.