Special Populations Exercise Guidelines

Training Guidelines for Special Populations

Exercise During Pregnancy

• Exercise Recommendations: Regular moderate-intensity exercise is encouraged even for previously inactive women.

• Benefits:

  • Reduced maternal weight gain

  • Decreased musculoskeletal discomfort and postural compromise

  • Lower risk of preterm birth and complications during delivery

  • Reduction in pregnancy-related disorders

  • Decreased incidence of varicose veins and blood clots

  • Improved psychological well-being and body image

  • Faster recovery post-delivery

Contraindications for Exercise During Pregnancy

• Certain conditions may make exercise unsafe:

  • Pre-existing heart or lung disease

  • Multiple pregnancies (twins, etc.)

  • Premature contractions or history of preterm labor

  • Pregnancy-induced hypertension

  • Severe anemia or persistent vaginal bleeding

  • Thyroid disease

• Physiological Changes:

  • Increased body weight and forward shift in center of gravity, affecting balance

  • Potential reduction in lung volume due to diaphragm pressure

  • Ligamentous laxity impacting safety during exercises

Exercises to Avoid During Pregnancy

• High-risk sports or activities with a potential for falls, trauma, or impacts to the abdomen

• Exercises in hot or humid conditions

• High-altitude or depth activities

• Prone exercises at any stage

• Supine exercises in later pregnancy due to uterine blood flow reduction

General Guidelines for Training Pregnant Women

• Maintain adequate hydration and caloric intake for training support.

• Stop exercise at the onset of fatigue; avoid training to exhaustion.

• Be aware of joint laxity and balance during exercise selections.

Children and Exercise

• Importance of Exercise: Essential for cardiovascular, metabolic, and muscular fitness; aids in bone integrity and prevents unhealthy weight gain.

• Thermoregulation: Children have limited thermoregulatory abilities which increase the risk of overheating.

  • Notable differences:

    • Reduced total sweat production

    • Lower blood volumes affecting heat transfer

    • Lower hemoglobin concentrations and cardiac output

    • Higher energy expenditure during activities due to developing nervous systems

Exercise Recommendations for Children

• Preferred training includes short, repeated bouts of intense activity (up to 10 minutes)

• Aerobic training should consist of activities such as play to maximize engagement and recovery.

• Weight lifting concerns:

  • Research indicates lower risks of fractures and injuries with resistance training.

  • Children can safely begin age-appropriate resistance training alongside organized sports.

  • Emphasize motor learning over heavy loading; higher repetitions for prepubescent children is effective

  • Multi-joint activities are preferred; maintain safety with load limits (8RM recommended).

Exercise for Older Adults

• Physical Function Decline: Age-related loss in physical functions can deter regular exercise.

• Resistance Training Benefits:

  • Effectively reduces risk of osteoporotic fractures.

  • Enhances physical confidence and independence.

• Combination of exercise types maximizes health:

  • Aerobic activities

  • Strength training

  • Balance, power, and flexibility exercises

  • Regular daily activity

Flexibility and Mobility Training for Older Adults

• Older adults often face deficits in trunk, shoulder mobility, and spinal flexion.

• Training Guidelines:

  • Resistance Training:

    • Plan 2-3 sessions per week, including 8-10 exercises

    • Perform 10-15 repetitions focusing on functional movements.

    • Incorporate power exercises critical for daily activities.

  • Aerobic Training:

    • De-conditioned older adults: start with 30-40 minutes in segments.

    • Healthy older adults: engage in 60-80% heart rate reserve for 30-60 minutes.

  • Flexibility Training:

    • Perform static stretching 2-3 times per week (15-30 seconds hold).

    • Use dynamic range of motion activities at the same frequency (10-15 repetitions).

    • Focus on spinal extension and outward rotation to combat age-related posture shifts.