Moderation is the key. Exercise can be beneficial for pregnant women but you have to know several types of them are not suited for you. Get a green light from your doctor and you should be fine as long as you comply with their advice.
The American College of Obstetricians and Gynaecologists (ACOG) recommends 20-30 minutes of physical activities every day up until the delivery. This includes brisk walking, doing house chores or does a simple workout.
Here are some exercises that you should avoid when you are pregnant:
- Highly competitive sports that would impose risks of abdominal injury or fall. This includes football, outdoor cycling, ice-skating, football, basketball, rollerblading and bungee jumping
- Any sports that require you to ascend more than 6000 feet high
- Diving which can cause decompression sickness to your baby
- Sits up or double leg lifts. Seriously, anything that would require advanced abdominal moves. However, that doesn’t mean you can’t put some work on your abs. Static, endurance-based exercises such as planking are suited for women who are pregnant.
- Do not attempt any exercise that requires you to lie flat on your back, especially when you are after 4 months pregnant. The enlarged uterus can compress on the major blood vessels that carry blood to the heart which can cause a few symptoms. Those include dizziness, nausea and shortness of breath.
- Do not exercise when the weather is hot. Your blood vessels, including the one in the uterus, would shunt away to the skin in an effort to cool it down. A big no to any facilities that offer hot-related activities such as sauna rooms, hot tubs or steam rooms.
- Yoga which practice motionless standing. This can restrict blood flow to the fetus and mother which can cause harm rather than goods.
- Any exercise that involves jumping, bouncing or sudden movement can increase fall risk. Avoid those too.
Don’t overdo it. While exercising, you should recognize how your body feels to a certain kind of exercise. If you can’t do it, don’t force yourself. You should remember any exercise that caused you to struggle with breathing, up to the point that you can’t talk, avoid that exercise. Well, for now. If you experience any of the symptoms below, stop exercising immediately.
- Muscle aches
If you experience distressing symptoms after stopping exercise regimen, go and see a doctor.