While many exercises are safe during pregnancy, there are others that need to be avoided. Some of these carry the risk of falling or contact injury, some carry risks due to certain positions and some are simply unsafe.
It’s important to avoid:
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Lying on your back during exercise, as this places pressure on the large blood vessels in your back and can interfere with proper blood flow
Contact sports such as boxing, football, squash and judo
Scuba diving, as there is no protection against decompression and this can result in the formation of gas bubbles in the blood
Sports that have the risk of falling such as horseback riding, hockey, gymnastics and even cycling
High impact exercises that strain ligaments and joints
Certain yoga positions
Water skiing is not recommended due to risk of abdominal injuries
Downhill skiing should be avoided; however, cross-country skiing can still be enjoyed
The risk of developing strains increases during pregnancy, as your body produces relaxin, a hormone that loosens your ligaments and joints to prepare for birth.
When you exercise, it’s important to wear a supportive and comfortable bra to properly support your growing breasts. Try to choose bras made of cotton as they have the tendency to absorb sweat. Very tight clothes may also be uncomfortable, hence should be avoided.
During exercise you need to ensure that you are drinking enough water and if at any point you begin to feel dizzy, nauseous or short of breath, stop doing the exercise.
Too much exercise can lead to a low birth weight baby, so it’s important not to overdo it and to discuss your exercise frequency and duration with your doctor.
For some women it is not advisable to exercise due to certain risk factors, which can be harmful. Some of these are:
Previous miscarriage
Severe anemia
High blood pressure
Preeclampsia
Cervical weakness
Vaginal bleeding
Heart or lung disease
Low-lying placenta