Maternal and Child Nutrition Observatory - Dec 7, 2020 - 2 Min read

PHYSICAL ACTIVITY AND PREGNANCY

Updated: Jan 26

Before, during and after pregnancy, it is essential to maintain a healthy diet and be physically active.

 

A certain degree of physical activity is desirable during pregnancy in order to keep weight gain within normal limits.

Exercise during pregnancy will allow women to remain healthy and not gain weight beyond normal limits. This should include aerobic physical activity and strength training exercises, but without seeking a maximum degree of physical fitness or training for athletic competitions; only performing activities with minimal risk of loss of balance and damage to the fetus (1) (2).

Twenty minutes of light exercise (walking, swimming or low impact sports) for 5 days a week is recommended, this has not been associated with risks or adverse effects during pregnancy and increases the sense of maternal well-being (2).

 

20 minutes, 5 days a week.

 

And when there is no pregnancy, what to do?

 

In the absence of pregnancy, for adults (18 to 64 years), physical activity recommendations are to improve cardiorespiratory and muscular function and bone health and to reduce the risk of noncommunicable diseases and depression (3):

 

  1. Minimum 150 minutes per week of aerobic physical activity, of moderate intensity, or 75 minutes of vigorous aerobic physical activity each week, or an equivalent combination of moderate and vigorous activities.

  2. Aerobic activity should be practiced in sessions lasting at least 10 minutes.

  3. To obtain even greater health benefits, adults should devote 300 minutes per week to moderate aerobic physical activity, or 150 minutes per week of vigorous aerobic physical activity, or an equivalent combination of moderate and vigorous activity.

  4. Perform strengthening activities of the large muscle groups twice or more per week.

 

Recall that physical activity consists of recreational or leisure activities, travel (e.g., walking or cycling), occupational activities (i.e., work), household chores, games, sports, or scheduled exercise in the context of daily, family, and community activities (3).

 

References

 

  1. Pan American Health Organization. WHO recommendations on prenatal care for a positive pregnancy experience. Washington, D.C.2018. p. 14, 5, 40, 113.

  2. Secretary of Health. Prenatal control with patient-centered care. Guía de evidencias y Recomendaciones: Guía de Práctica Clínica. Mexico: CENETEC; 2017. p. 13, 6, 9, 77.

  3. World Health Organization. Global recommendations on physical activity. Available at: https://www.who.int/

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