Exercises To Avoid During Pregnancy

Bringing a new life into the world is an amazing journey. Expecting parents are well supported by plenty of tips and suggestions online and on social media especially those related to keeping a healthy lifestyle during this period. Staying active and healthy offers plenty of benefits to both you and baby. 

  

However, while exercise is great, some activities pose risks to expectant mothers.

Contact Sports & High-Impact Activities

• Stay away from sports where you might get hit e.g. volleyball

• High-impact aerobics too can put too much stress on your joints

Activities with Risk of Abdominal Trauma

• Some activities could cause a direct hit to your belly e.g. skiing while on winter vacation

• Any activities where you might have a high chance of falling and accidentally hurting your abdomen should be off-limits too

Exercises in Extreme Heat or Humidity

• Your body's temperature changes during pregnancy

• Avoid working out outside on very hot days as overheating can be dangerous for both you and baby

Lying Flat on the Back for Extended Periods

• After the first trimester, this position can put pressure on the inferior vena cava, a major vein which carries blood to your heart

• Lying flat can reduce blood flow to you and baby

Exercises Requiring Breath-Holding 

• Holding your breath during exercise can raise your blood pressure

• It can also cut off oxygen flow to your baby

• Always breathe deeply and steadily

Deep Twisting of the Torso

• Your belly muscles stretch a lot during pregnancy 

• Avoid moves that cause sharp twisting to avoid overstraining your abdominal muscles

When to Modify or Stop Exercising

Your body sends you signals to change your routine or to stop completely when you feel uncomfortable. Learn to recognise what feels right and what doesn’t.

Recognising Warning Signs

1. Physical Discomfort & Pain

Pay attention to any aches and pain. Pelvic pain or back pain that gets worse with any activity is a red flag. If you feel pain, STOP. Your body is telling you something important.

2. Vaginal Bleeding or Fluid Leakage

This is a serious sign. If you see any vaginal bleeding or notice fluid leaking, stop exercising at once. Call or visit your doctor right away. You need medical advice quickly.

3. Dizziness or Shortness of Breath

Feeling dizzy or being breathless means you might be pushing too hard. These can also be signs of other problems. Take a break and rest if this happens.

Consulting Your Healthcare Provider

Your doctor knows your health best. Always get their advice before you start a fitness routine during your pregnancy.

Pre-existing Medical Conditions

If you have health issues like heart disease or asthma, consult your doctor. These conditions need careful guidance for exercise. They can affect what activities are safe for you.

Pregnancy Complications

Certain pregnancy issues such as placenta previa also mean you should limit physical activities. Your doctor will tell you if you need to limit activity or modify your current exercises.

Personalised Exercise Recommendations

Every pregnancy is different. Consult your doctor for specific advice and a customised plan based on your personal health and pregnancy.

Consistent and moderate exercise is a key part of a healthy pregnancy. It helps your body adapt and prepares you for labour. Remember to listen closely to your body and consult your healthcare provider before and during pregnancy exercise. 

*This article is not to be taken as medical advice. If you are pregnant, please consult your healthcare practitioner before commencing your fitness/exercise regime. 

If you require pregnancy assistance or need support for an unplanned pregnancy, please contact aLife at 9183 4483.