Exercise in pregnancy

Abstract

Vježbanje tijekom trudnoće sve se više prepoznaje kao važan čimbenik u očuvanju zdravlja trudnice i pravilnog razvoja fetusa. Promjene koje se događaju tijekom trudnoće, uključujući anatomske, fiziološke i hormonalne prilagodbe, imaju značajan utjecaj na svakodnevno funkcioniranje žene te mogu dovesti do bolnih stanja i smanjene funkcionalnosti ako se ne pristupi pravovremenoj i pravilnoj fizičkoj intervenciji. U ovom radu prikazane su različite vrste vježbi koje se preporučuju tijekom trudnoće poput aerobnog treninga, vježbi snage, vježbi cirkulacije, vježbe u vodi te specifične vježbe za prvo, drugo i treće tromjesečje. Naglasak je stavljen na doziranje intenziteta, pravilnu tehniku izvođenja vježbi i individualizaciju pristupa svakoj trudnici, uzimajući u obzir njeno zdravstveno stanje, stupanj prethodne tjelesne aktivnosti i prisutnost eventualnih kontraindikacija. Uloga fizioterapeuta u ovom procesu izuzetno je važna jer upravo on provodi procjenu funkcionalnog statusa trudnice, planira siguran i učinkovit program vježbanja, educira trudnicu o pravilnim položajima tijela, tehnikama disanja i načinu izvođenja svakodnevnih standardiziranih upitnika poput PPAQ i PARmed-X te testova za procjenu posturalnih i mišićnih promjena, kao što je dijastaza m. rectus abdominisa. Posebna pažnja posvećena je pravilnom izvođenju pokreta i zaštitnim položajima u trudnoći kako bi se preveniralo prenaprezanja, mišićne disbalanse i potencijalne ozljede, osobito u kasnijim fazama trudnoće. Sve navedeno doprinosi ne samo boljoj tjelesnoj spremnosti trudnice, već i lakšem porodu, bržem oporavku te općenitom osjećaju dobrobiti tijekom trudnoće.Exercise during pregnancy is increasingly recognized as an important factor in maintaining the health of the pregnant woman and supporting the proper development of the fetus. The changes that occur throughout pregnancy, including anatomical, physiological and hormonal adaptations, significantly affect a woman's daily functioning and can lead to painful conditions and reduced functionality if not addressed through timely and appropriate physical intervention. This paper presents various types of exercises recommended during pregnancy, such as aerobic training, strenght training, circulation exercises, water-based exercises and trimester-specific workouts for the first, second and third stages of pregnancy. Emphasis is placed on intensity regulation, correct exercise technique and the need to tailor the approach to each individual pregnant woman, taking into account her health status, previous activity level and any potential contraindications. The role of the physiotherapist in this process is extremely important, as they are responsible for assessing the physical condition of the pregnant woman, planning a safe and effective exercise program and educating her on proper body positioning, breathing techniques and execution of daily activities. Additionally, physiotherapists use standardized questionnaires such as the PPAQ and PARmed-X as well as tests to evaluate postural and muscular changes, such as diastasis of the rectus abdominis muscle. Special attention is given to correct movement execution and protective postures during pregnancy to prevent overstrain, muscle imbalances and potential injuries, especiall in the later stages of pregnancy. All of the above contributes not only to improved physical preparedness of the pregnant woman but also to an easier labor, faster recovery and an overall sense of well-being during pregnancy