10  Exercises  to Avoid During  Pregnancy

10  Exercises  to Avoid During  Pregnancy

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Exercises  to Avoid During  Pregnancy

Pregnancy fitness is  not only good for you  but for your growing baby  as well. With a few precautions  you can exercise to keep fit during  your entire pregnancy. But before you lace  up your sneakers, consult your doctor. Most likely,  you’ll get the green signal, as most practitioners  not only permit but encourage expectant moms to stick  to usual workouts for as long as is practical.

There  are many  exercises that  are great for pregnant  women. In reality, most physical  activity is perfectly safe during  pregnancy. However, there are a few pregnancy fitness exercises  that you should  avoid:

10  Exercises  to Avoid During  Pregnancy

  • Sports  that carry  high risk of  falling or abdominal  injury

Sports  like gymnastics, ice-skating, snowboarding, vigorous  racket sports, horseback riding, outdoor cycling, diving, contact  sports (such as soccer, ice hockey or basketball), rollerblading, bungee  jumping are best to be avoided.

  • Sports  that involve  altitude change

If  you’re  already living  in high altitudes, it’s  fine. But if not, then avoid  any activity that takes you up  more than 6,000 feet. On the other  side, scuba diving is also off-limits, as  it may pose a risk of decompression sickness  for your baby.

  • Advanced  abdominal moves

Exercise  moves like  full sit-ups  or double leg  lifts, can pull  on the abdomen, so  they are best avoided  when you are expecting.

  • Exercises  involving lying  flat on your back  for long periods

Lying  flat on  your back  for long periods  of time are also off-limits  after the fourth month. This is  so because the weight of your enlarging  uterus could compress major blood vessels and  restrict circulation to you and your baby. That,  in turn, can make you feel dizzy, nauseous, and short  of breath.

  • Hot  yoga or  exercise in  very hot weather

Any  exercise  or environment  that raises your  body temperature by  more than 1.5 degrees  F should be avoided. This  is so because in super hot  weather your body attempts to  cool off by shunting blood to the  skin instead of other organs. This includes  your uterus too. That means, you should stay out  of saunas, steam rooms, and hot tubs too.

  • Jumping, bouncing  and any sudden, jerky  moves

These  movements  are best avoided,  although otherwise aerobic  activity is perfectly safe so as  long as you are comfortable and can  easily keep your balance.

  • Back  bends or  other contortions

These  as well  as movements  that involve deep  flexion or extension  of joints, such as deep  knee bends, can increase your  risk of injury.

  • Excessive  or bouncy stretching

Since  your ligaments  and joints are already  looser in pregnancy, it isn’t  the time to force a split or  progress your yoga practice. If something  hurts, it’s better to stop.

  • Holding  your breath

This  is never  recommended  during pregnancy. You  and your baby, both need  a constant flow of oxygen.

  • Standing  motionless

After  the first  trimester, motionless  standing can restrict  blood flow. So avoid these  types of movements in yoga ( like  tree pose, or extended hand to toe ) and  tai chi.

 

Keeping  in mind the  above precautions,  you can easily achieve  your pregnancy fitness goals.

 

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