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.
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.