Exercise during pregnancy is hugely known as being both a safe and beneficial exercise for mother and fetus. So while all ladies should be inspired to engage in physical activity, no studies have yet recognized “how much is too much” which makes it essential to be careful and speak with your doctor regarding your particular concerns.
There are some standard guidelines which describe which exercises are recommended for pregnant ladies. Still, the accuracy of these activities will be determined by pre-pregnancy fitness level.
How much exercise should I do during pregnancy?
The recommendation of the American College of Obstetricians and Gynecologists (ACOG) Aim for 30 minutes of any physical activity at least five days of the week through your pregnancy.
Keep in mind that exercises like housework count. Even five mini-workouts throughout the day are as useful as 30 minutes straight on the elliptical.
What Exercises To Avoid During Pregnancy?
There are lots of exercises that are excellent for pregnant ladies. Most physical activity is safe during pregnancy. However, there are some exercises you should be avoided during pregnancy:
- Sports that have a higher risk of falling or abdominal injury, like gymnastics, downhill skiing, snowboarding, ice-skating, rugged racket sports, horseback riding, outdoor cycling, contact sports, diving, bungee jumping and rollerblading.
- Sports that involve altitude change. Except you’re living in high altitudes already, avoid any exercise that brings you up more than 6,000 feet. On the flip side, scuba diving, this has a risk of decompression illness for baby, so you should wait till your delivery for your next dive.
- Exercises that require lying flat on your back for a long time, after the fourth month because the weight of your uterus could contract blood vessels and reduce flow to you and your baby. That could make you feel dizzy, nauseous, and short of breath.
- Advanced abdominal moves, like double leg lifts or full sit-ups, can strain on the abdomen, so they should be best avoided during pregnancy. Try specific pregnancy-safe exercises.
- Exercise in super hot weather or hot yoga: Every activity or environment that increases your body temperature more than 1.5 degrees F need to avoid because it makes blood to flow apart from your uterus and to your skin, as your body tries to calm down the temperature. That requires staying out of saunas, steam rooms and hot tubs, too.
- Backbends or other contortions, as well as actions that require deep flexion or extension of joints (like deep knee bends), can raise your risk of injury.
- Jumping, bouncing and sudden, jerky motions are completely avoided (otherwise, aerobic activity is safe so as long as you’re comfortable and can comfortably keep your balance).
- Excessive or bouncy stretching. Since your ligaments are now looser, pregnancy isn’t the time to force a split or improve your yoga practice.
- Holding your breath is never advised during pregnancy. Both you and your baby require a constant flow of oxygen.
- Motionless standing after the first trimester can reduce blood flow, so avoid those types of moves in yoga (like a tree, or extended hand to big toe) and tai chi.
Safe Exercise
So it’s excellent to understand the exercises not to do but which are harmless during pregnancy? Here are some safe exercises you can follow during pregnancy.
- Walking.
- Stretching (Get guidance from your doctor or fitness trainer before starting any exercise).
- Breathing exercises.
- Swimming/Aqua Aerobics.
- Pregnancy Yoga/Pilates.
Who Should Not Exercise?
There are some exceptions. Everyone pregnant should speak to their doctor or specialist before they start a new exercise plan and should always tell instructors about their pregnancy if visiting a class. Still, there are some situations where exercise would not be advised.
- Bleeding or spotting throughout pregnancy.
- Low lying placenta.
- History of miscarriage or intimidated miscarriage.
- Weak cervix.
- History of early spontaneous labor or premature delivery.
Household tasks to avoid during pregnancy
- Avoid carrying heavy loads.
- Chemical-heavy products can be harmful.
- Don’t touch that cat poo.
- Avoid climbing.
- Avoid bending constantly.
- Avoid standing for long durations.
