Gone are the days when pregnant women were advised to avoid exercise and rest most of the time. With advancement, all the myths are busted. Nowadays light-moderate exercises are prescribed to expectant mothers in order to stay active and fit. However, it is equally important to know when not to exercise during pregnancy.
Most mothers can exercise safely during their pregnancy as long as the doctors do not advise against it. It is important to know when not to exercise during pregnancy. However, rigorous workouts are prohibited during pregnancy. Mild exercises have a soothing effect on the health of the mother as well as the baby. Here we discuss briefly the truism about what is safe and what is not.
In This Article
- Is It Safe To Exercise During Pregnancy?
- When NOT To Exercise in Pregnancy?
- Tips To Exercise Safely In Pregnancy
- What Exercises Should You Avoid During Pregnancy
- Warning Signs To Not Exercise During Pregnancy
- FAQ’s
Is It Safe To Exercise During Pregnancy?
Keeping up your regular physical workout routine or exercises is safe during pregnancy. Mild to moderate activities like walking or yoga ease pregnancy while enhancing your and your baby’s overall health. You may consider exercising as long as you are comfortable. In fact, it has been seen that physically active pregnant women can experience benefits such as fast postpartum recovery, decreased gestational diabetes mellitus, and operational vaginal delivery (1). However, it’s crucial to go for regular checkups and consult your doctor before beginning your workout routine.
When NOT To Exercise in Pregnancy?
Some health conditions or pregnancy complications may call for you to not exercise in the interest of your and your baby’s health. If any such health condition persists, it is advisable to consult your gynecologist before exercising.
Below is a list of conditions where exercising should be refrained from, and done only if the doctor suggests to:
- If you are having any heart problems, then do not do any exercises. When you do a workout, your blood circulation increases, and this can affect your heart health.
- Lung problems like chronic bronchitis or severe asthma can be worsened by doing exercises. This may lead to conditions like preeclampsia, premature birth, etc. (2)
- Cerclage is done to avoid premature dilatation of the cervix and to prevent abortion. Avoid exercise if you have undergone cerclage (3).
- If you have a past history of uterine bleeding, simply avoid exercising.
- Exercising should be avoided if you have a low-lying placenta after 26 weeks of pregnancy.
- Exercising should be avoided if you are carrying twins or have a risk of preterm labor.
Also, avoid exercising if you have
Pre-eclampsia or PIH (pregnancy-induced hypertension)
- Vaginal bleeding that is on and off
- Shortness of breath
- Headache
- Have diabetes or have muscle problems
- Fluid leaking (or gushing) from your vagina
- Dizziness or feeling faint
- Chest pain, calf pain, or swelling (which could indicate a blood clot)
- Have low levels of iron (anemia)
- You smoke heavily
Tips To Exercise Safely In Pregnancy
Knowing the right way to exercise during pregnancy, enhances your workout experience. Here are some of the important tips to keep in mind while exercising.
- Do warm-up exercises and cool down the regime in the end (4).
- It is safe to do light and moderate exercises such as walking for 15 minutes.
- Do not indulge in strenuous exercises.
- Drink a lot of fluids in hot weather.
- If you are taking exercise classes or have hired a teacher, make sure he is well-qualified and knows about your pregnant state.
- Make sure your diet is a balanced one.
- Avoid heavy exercises such as horse riding, ice hockey, gymnastics, cycling, skiing, etc. as they have a risk of falling and putting you and your baby at any unwanted risk.
- Do not lie down on your back, especially after 16 weeks of gestation.
- Say no to scuba diving, if you are fond of the adventurous sport.
What Exercises Should You Avoid During Pregnancy
Although exercising is safe and good for you and your growing baby, certain exercises should be prohibited. Here are a few exercise poses that must be avoided in pregnancy.
High-intensity Exercises
Sports or physical activities that involve the risk of falling or injury shouldn’t be in your workout routine. Sports like horse-riding, cycling, contact sports, etc., should be avoided (5).
Advanced or Heavy Abdominal Lifts
Advanced abdominal moves like double leg lifts and full sit-ups may exert force on your core. This may cause pain and discomfort; hence, it’s good to avoid them.
Jerky Movements And Bouncy Stretching
Bouncing, jumping, bouncy stretching, and sudden jerky activities may impose a risk of slipping or falling. As the pregnancy proceeds, the center of gravity shifts from normal due to the growing bump. Further, ligaments become slightly loose during pregnancy. This causes a lack of control and coordination, thereby increasing the risk of injury (6).
Warning Signs To Not Exercise During Pregnancy
As the pregnancy progresses, your center of gravity shifts as you carry more weight. You feel exhausted very soon. You should be careful while doing exercises and should not do it for very long. So retire as you tire out. Another point to remember is to eat and drink properly before doing a workout. This affects your baby’s movements
There are some alarming signs that should be borne in mind while you exercise:
- If you feel decreased baby movement, immediately stop the workout. If you fail to feel the baby’s movements in 20 minutes, immediately call your health provider for help
- Once you notice dizziness, immediately stop exercising and seek a doctor’s help
- If you feel your heart pounding, stop exercising. Also, if your heart beats fast it is a sign of dehydration, thyroid disease, severe anemia, or heart disease
- If you notice blurred vision while exercising, immediately stop your workout. Blurred vision is a sign of dehydration, low blood pressure, etc. immediately seek a doctor’s help
- Sometimes recurrent pain can be due to simple stretching of a ligament but do not neglect it. It can progress in premature labor. So consult your doctor for further help
Doing mild to moderate exercises during pregnancy is safe and can be beneficial for your and your baby’s well-being. However, it’s better not to exercise in pregnancy in case of high-risk pregnancies or specific health issues. It’s great to seek medical guidance before planning for a workout session.
FAQ’s
1. When Is It Not Safe To Exercise During Pregnancy?
Exercising is safe throughout the pregnancy. However, it’s good to avoid exercise if you experience discomfort, dizziness, headache, heart palpitations, etc. Moreover, if you have any pre-existing health issues, consult your doctor immediately.
2. What Trimester Should I Stop Working Out?
Most women decline physical activity in the third trimester. However, you can avoid exercising if you feel uneasy at any stage. Listen to your body and see your healthcare provider.
3. Which Month Is Best To Exercise During Pregnancy?
You can start exercising anytime once you’re comfortable. You can prepare your body slowly and gradually while ensuring your comfort.
References –
- Exercise in Pregnancy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4622376/ - Asthma in Pregnancy
https://www.ncbi.nlm.nih.gov/books/NBK532283/ - Activity in Pregnancy for Patients with a History of Preterm Birth
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4874745/ - Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis
https://journals.lww.com/nsca-jscr/fulltext/2010/01000/ - Pregnancy And Exercise
https://www.ncbi.nlm.nih.gov/books/NBK430821/ - Changes in balance strategy in the third trimester
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499990/
