Health and Fitness

Exercising During Pregnancy – What to Avoid

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Exercise moves that pregnant women should avoid

Exercise is for everybody, including pregnant women. Exercising proves to be safe and beneficial for both mother and the baby in her womb. All pregnant women should be encouraged to enagage in exercises or any other physical activity, it hasn’t yet been pointed out as to “how much is too much.” So it’s necessary for pregnant women to seek advice with their doctor or obstretician about their specific circumstances.

While there are a lot of exercises suited for pregnant women, as long as they’re done with frequent moderate intensity. There are also a lot of exercises that are ok for non-pregnant women alone. That means you have to avoid some exercises especially when your belly is swelling, as they deem to be too uncomfortable, tiring, or even dangerous.

 

 

No-no’s: #1 to #6

Weight lifting for women, may be. But for pregnant women, it's a no-no.
Weight lifting for women, may be. But for pregnant women, it’s a no-no.

 

1. Avoid doing heavy weight training lifts that will put too much strain and stress on your cardiovascular and muscoskeletal system

2. Don’t ever think of holding your breath while doing difficult yoga positions or doing weight training. If you’re not ever breathing during those workouts, it’s a sign of overexertion, and you need to stop what you’re doing right away.

3. Avoid exercises that involve lying on your back after the first trimester (after the first 12 to 14 weeks) of your pregnancy. Otherwise, doing so will increase the risk of affecting blood flow to the fetus. You will also suffer hypotension due to the compression of your heart veins by the uterus.

You don't want to hurt your baby by doing that kind of exercise.
You don’t want to hurt your baby by doing that kind of exercise.

 

4. It’s obvious that since you’re pregnant, you cannot afford to do exercises involving lying on the stomach.

5. Avoid abdominal strengthening workouts, as they prove too uncomfortable. This will render your abdominal muscles weak, as well as to development of what’s called “diastasis recti” — the separation of of the rectus abdominis muscles (abs and lower abdominals) due to the growing uterus.

6. Avoid standing still for long periods

No-no’s: #7 to #11

Being pregnant doesn't stop this woman from climbing the mountains. But it's not for every pregnant woman out there, and there's a limit when it comes to altitude.
Being pregnant doesn’t stop this woman from climbing the mountains. But it’s not for every pregnant woman out there, and there’s a limit when it comes to altitude.

 

7. Avoid contact sports and high-impact sports such as basketball, soccer or football, volleyball, and ice hockey. You will risk yourself of too much stress on the joints, abdominal trauma and injuries.

8. You’re not in your right mind if you do scuba diving. The water pressure can result into birth defects and decompression sickness in your fetus.

9. Avoid doing sports that increase the risk of falling and eventual injury to you and your baby, such as any forms of skiing (including water skiing), gymnastics and horseback riding.

10. Avoid participating in racquet sports such as squash and tennis, as they will cause you balance problems and thus result into injuries. But if you want to, choose to play light, and in doubles instead of singles.

11. Any kind of sports or activities such as hot-air balloon or mountain climbing, that induce altitude sickness. The higher the altitude, the thinner the oxygen in the atmosphere, causing oxygen shortage to you and your baby. Unless you’re already living in high altitudes, avoid any activity that takes you up to 6,000 feet.

 

 

Exercises that pregnant women approve

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On the other hand, these are the recommended and appropriate physical activities during your pregnancy:

1. Warm-up or cool-down exercises
2. Walking (including brisk walking)
3. Some water sports such as swimming, water aerobics and water walking.
4. Stationary cycling
5. Moderate weight training or resistance training
6. Running (as long as it’s in moderation)

 

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