You've probably heard about the benefits of exercising during pregnancy: better sleep, more strength and endurance, and a lighter mood. It’s great for you to take walks or swim, for instance. But some exercises are not a good idea when you're pregnant. Knowing the difference can help keep you and your growing baby safe.
Exercises to Avoid
If you were exercising before you became pregnant, ask your doctor or midwife if it’s safe to keep the same routine. Here are some activities to stay away from:
Exercise to lose weight. Depending on your pre-pregnancy weight, you can expect to gain about 25-35 pounds. This can be hard to take, emotionally and physically, but save the calorie burning for after you give birth. As long as you eat a healthy diet, weight gain during pregnancy is a sign of your baby’s healthy development.
Contact sports. Rough-and-tumble sports like soccer, basketball, and ice hockey come with a high risk of getting knocked in the stomach. Avoid these sports after your first trimester, when your belly starts to get bigger.
Fall-prone activities. The risks outweigh the benefits when it comes to activities that require a lot of balance, such as skiing and horseback riding. Even riding a bike outdoors is sketchy when you're not used to balancing a pregnant belly. After week 12 or 14, do your pedaling on a stationary bike. If you ride a bike for transportation, talk with your doctor about how to keep yourself and your baby safe.
Overdoing it. Pushing to the point of exhaustion may boost athletic performance, but when you're pregnant, it can reduce blood flow to your uterus. During exercise, you should be able to sing one round of “Happy Birthday” without running out of breath. If you can’t, you're pushing too hard.
Bouncing or jarring activities. Joints get looser during pregnancy, which can raise your risk of injury. Take a temporary vacation from high-impact aerobics and kickboxing.
Too much heat. On hot summer days, plan ahead so you can exercise in the cool of the morning or evening, or find a gym that has air conditioning. Steer clear of Bikram and other forms of hot yoga while you're pregnant. Make sure you drink plenty of water.
Lying on your back. It’s fine to lie on your back for a few minutes. But as your uterus gets heavier, it can cut off circulation to your legs and feet, as well as to your baby. Avoid yoga poses, crunches, and any other activities that call for lying on your back longer than just a couple of minutes.
High-altitude exercise. If you visit the mountains while you’re pregnant, stay below 6,000 feet when you exercise. Talk with your doctor or midwife if you have questions so you don’t unnecessarily avoid healthy exercise. Here are signs of altitude sickness you should watch out for:
- Shortness of breath
If you have any of these symptoms, call it quits for the day and call your doctor or midwife.
Deep-sea exploration. Put any plans to go scuba diving on hold. The change in pressure could put your baby at risk of decompression illness.