10 Exercises To Avoid During Pregnancy

Exercise during pregnancy is well recognised as being both a safe and beneficial practice for mother and foetus. So while all women should be encouraged to engage in physical activity no studies have yet identified “how much is too much” which makes it necessary to be cautious and speak with your doctor about your specific circumstances. The appropriateness of the physical activities which you can engage in depend largely on your pre-pregnancy fitness.

The previous exercise experience of an individual determines the intensity, frequency and the type of exercises which they can safely perform during pregnancy. The body undergoes several changes during pregnancy and certain physical activities can become really uncomfortable.

While frequent moderate intensity exercise is safe and recommended for pregnant women there are some sports that will increase the risks of injury, stress and other complications. It is important that women who are planning to exercise while they are pregnant are aware of what exercises they should avoid;

* Heavy weight training lifts that involve maximal isometric muscle contractions are thought to put too much stress on the cardiovascular and musculoskeletal system.

* Holding your breath during difficult positions during yoga or while weight training. If you are ever not breathing during any exercise this is a clear indication you are over-exerting yourself and you need to stop immediately.

* Exercises lying on your back after the first trimester of pregnancy should be avoided to reduce the risk of affecting blood flow to the foetus and hypotension from vena cava compression by the uterus.

* Exercises which involve lying on the stomach, this can include yoga poses as well as planks and other exercises focusing on the core.

* Some abdominal strengthening exercises will be very uncomfortable due to muscle weakness and the development of abdominal separation, a condition where called diastasis recti. This occurs as a result of the growing uterus.

* Standing still for long periods of time is not recommended.

* Contact sports and high-impact sports such as ice hockey, soccer and basketball can risk abdominal trauma, excessive joint stress and falls.

* Scuba diving should be avoided as the pressure can result in birth defects and foetal decompression sickness.

* Any activities that increase the risk of falls should be avoided in order to reduce the risk of injury to you and your foetus. This includes sports such as gymnastics, horseback riding and water skiing.

* Any activities which require changes to the centre of gravity should be avoided as this can cause balance problems. This includes vigorous racquet sports such as squash and tennis.

It is recommended that pregnant women, with what is considered as a low risk pregnancy, without any medical or obstetric complicationsengage in moderate intensity exercise for 30 minutes a day, 4 times a week. Depending on the woman’s individual medical history and exercise experience, the exercise program during pregnancy may need to be initiated differently. Whether or not you have been on a regular fitness regimen prior to the pregnancy, consulting your doctor before starting off with any exercise program is highly recommended.