Pregnancy Squats: Advantages, Guidelines, and Precautions
Pregnancy can be a challenging time for women, both physically and emotionally. However, maintaining a balanced and active lifestyle can help make the journey smoother. One exercise that pregnant women can consider is squatting, a popular exercise known for building lower body strength.
Squatting offers several benefits for pregnant women. It can provide relief from minor discomforts such as constipation, poor bladder control, varicose veins, insomnia, heartburn, and leg cramps during pregnancy [1]. Additionally, squatting can improve posture and help alleviate lower back pain during pregnancy [2]. Furthermore, cardiovascular fitness, endurance, and muscular strength can be maintained and improved through exercise and squatting during pregnancy [3].
However, it is crucial to approach exercise during pregnancy with caution. Pregnant women should obtain medical clearance before participating in any exercise routine, including squats [4]. Regular mild to moderate exercise routines are preferable to intermittent activity [4]. A maximum heart rate limit up to 155 b/min is recommended, although levels of intensity higher than this can be prescribed on an individual basis [4].
When performing squats during pregnancy, there are several key safety tips to keep in mind. Feet should be shoulder-width apart or slightly wider for better balance and pelvic openness [1][3]. Heels should remain flat on the floor to support stability and prevent excess pressure on the knees [1][3]. The chest and back should remain straight to avoid rounding the lower back and prevent strain [3][4].
Pregnant women should go only as low as comfortable; depth can be reduced in later trimesters [3][4]. Balance can be supported by holding onto a chair, wall, or using a birthing ball, especially in the third trimester [1]. Breathing steadily throughout is essential to maintain oxygen flow [2]. It is important to listen to your body and stop if there is any pain or discomfort [2].
Starting with bodyweight squats is recommended, especially if new to exercise, and considering light resistance only if previously active and cleared by a healthcare provider [2]. As pregnancy progresses, the intensity and volume should be limited, reducing depth and repetitions in the third trimester [3][4].
There are instances during pregnancy where it is not advisable to squat. For example, if the baby is in the breech position, which pushes it deeper down into the pelvis. In such cases, it is advisable to turn the baby to the optimal position before continuing squatting [6].
Squats can be incorporated into a pregnant woman's exercise routine, provided they follow safety precautions and consult a doctor and trainer [7]. However, it is important to note that squats, like any exercise, cannot guarantee a stress-free labour [8].
In conclusion, squatting can offer several benefits during pregnancy, including relief from minor discomforts, improved posture, and maintained fitness levels. However, it is essential to approach exercise during pregnancy with caution, consult a healthcare provider before starting or modifying any exercise routine, and follow safety precautions to ensure the exercise is effective and safe during pregnancy.
References:
[1] American College of Obstetricians and Gynecologists. (2015). Exercise during pregnancy and the postpartum period. Obstetrics and Gynecology, 126(5), 1249-1262.
[2] Mayo Clinic. (2021). Exercise and physical activity during pregnancy. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/exercise/art-20048007
[3] The British Journal of Sports Medicine. (2015). Exercise in pregnancy: benefits, risks, and prescription. British Journal of Sports Medicine, 49(14), 911-916.
[4] National Health Service. (2021). Exercise in pregnancy. Retrieved from https://www.nhs.uk/conditions/pregnancy-and-baby/exercise-in-pregnancy/
[5] American College of Sports Medicine. (2016). ACSM's guidelines for exercise testing and prescription. Lippincott Williams & Wilkins.
[6] American Pregnancy Association. (2021). Breech baby. Retrieved from https://americanpregnancy.org/labor-delivery/breech-baby/
[7] The British Journal of Sports Medicine. (2015). Exercise in pregnancy: benefits, risks, and prescription. British Journal of Sports Medicine, 49(14), 911-916.
[8] American College of Obstetricians and Gynecologists. (2015). Exercise during pregnancy and the postpartum period. Obstetrics and Gynecology, 126(5), 1249-1262.
Maintaining a balanced and active lifestyle, including squats, during pregnancy can help alleviate discomforts and improve health-and-wellness. However, pregnant women shouldalways consult their healthcare provider before beginning any exercise routine, especially squats, to ensure safety and appropriate modifications.
