Frequent moderate intensity exercise is actually recommended and very safe for pregnant women. However, there are some exercises and sports you should avoid because they might increase the risks of injury, stress and other complications.
Exercising while you are pregnant will definitely lift your spirits and will prepare you for labor and childbirth. Nevertheless, you need to take extra cautions during your workouts. Thus, some workouts will simply be too uncomfortable or tiring, as you will see. It is very crucial you are aware why you should not perform some of these exercises.
Whether you’re just a fitness trainer or a conditioned athlete, you should keep an eye on these 12 exercises to avoid so you can keep you and your baby healthy and safe.
Check them out:
No Heavy Weights
Heavyweight training lifts will put too much stress on your cardiovascular and muscular system. Thus, make sure you use only small weights if you really want to use them and perform the exercises very cautious to not drop them.
Do Not Hold Your Breath While Exercising
If you are practicing yoga or you are while weight training, holding your breath might hurt your cardiovascular system. Thus, not breathing you will only over-exerting yourself and you need to stop immediately. Make sure you slowly inhale and exhale every time you do your exercises. These breaths will also relax you making it easier to perform the exercises.
Standing Still For Long Periods Of Time
Standing still for long periods of time is not recommended because you might confront joint and hip pain, not to mention your back will stiffen over time. Thus, make sure to always stretch and change your position to not put pressure on a certain area of your body!
Do Not Lie On Your Back On The Floor
Exercises lying on your back after the first trimester of pregnancy should be avoided to reduce the risk of affecting blood flow to the fetus and hypotension from vena cava compression by the uterus. Instead, try finding your balance by sitting on your feet, gently laying back for a more relaxed exercise.
Do Not Lie On Your Belly
Exercises which involve lying on the stomach should be completely avoided.
Abdominal Strengthening Exercises
Some abdominal strengthening exercises will be very uncomfortable due to muscle weakness and the development of abdominal separation. This occurs as a result of the growing uterus. Thus, do not put yourself in a position where you could lose balance or soliciting too much the abdominal muscles. Instead, opt for small stretches using a gym ball for both your safety!
Try To Avoid High-Impact Sports
Contact sports and high-impact sports such as ice hockey, soccer, and basketball can risk abdominal trauma, excessive joint stress, and falls. Thus, you will be better with just walking in the park, avoiding sudden movements.
No Scuba Diving While Pregnant
Scuba diving should be avoided as the pressure can result in birth defects and fetal decompression sickness. Thus, it would be safe to just opt for easy swimming, to relax your muscles.
No Gimnastics To Prevent Falling
Any activities that increase the risk of falls should be avoided in order to reduce the risk of injury to you and your fetus. This includes sports such as gymnastics, horseback riding, and water skiing. However, you could easily do these stretches, sitting on the floor, leaving little chance of falling!
No High Altitude Exercises
Any sports at altitude may induce altitude sickness which in turn can reduce the oxygen supply to the fetus. This does not appear to be the case for moderate intensity exercise at altitudes anywhere up to 2,500m but if you want to exercise at altitudes above this upper limit you should be guided through appropriate acclimatization and make modifications to your activities as guided by your doctor. If you experience symptoms of altitude sickness including excessive shortness of breath, chest pain and light-headedness and weakness, you must stop exercising immediately and seek medical aid.
Don’t Exercise In High Heat Or Humidity
Increased blood flow and a higher metabolic rate when you’re pregnant mean you’ll feel warmer than usual, especially when you exercise. As a result, you may get overheated much faster than you normally would, even before your belly is big. That’s why it’s especially important to avoid exercising in hot or humid conditions during pregnancy. When it’s hot out, your body has a harder time regulating your body temperature.
Get Up From The Floor Slowly
Your center of gravity shifts as your belly grows, so it’s important to take extra care when you change positions. Getting up too quickly can make you dizzy and may cause you to lose your footing and fall.