Working out when you're expecting is good for both you and your baby. But here are some exercises that should be reduced or eliminated from your fitness routine during pregnancy.
Exercising on Your Back After the First Trimester
Laying on your back can restrict blood flow to the baby after the first trimester. Yoga poses or weight lifting exercises in which you lie on your back should be avoided. Depending on where the baby is situated, this position could be quite uncomfortable anyway, so avoiding it shouldn't be a problem.
Activities That Require Balance
During the first trimester, the baby is small enough to be protected between the pelvic bones. But after that, the growing baby can be injured during a fall. Avoid doing exercises that require a lot of balance or have a risk of falling, which can cause abdominal trauma, such as horseback riding, skiing, skating and contact sports.
Activities That Disrupt Your Breathing
Light weight lifting is safe during pregnancy, especially if you were used to the activity before your pregnancy. However, heavy weight lifting that requires you to disrupt your breathing is not safe for your baby. Any irregularity in your breathing interrupts oxygen flow to your baby. For this reason, scuba diving is also dangerous during pregnancy.
Strenuous Exercise During the First Trimester
Engaging in a tough workout during your first trimester can overheat your body and increase your risk of miscarriage or of birth defects to the baby. Even later in your pregnancy, it is best to ease up on your workouts and do them consistently, rather than working out very hard and risking injury.
Here are some tips to keep your workouts healthy for you and your baby during pregnancy.
- Exercise in the morning or evening when it is cooler outside so you have a lower risk of overheating your body.
- Drink plenty of water, and enjoy a snack before or after your workout to replenish your body.
- Pay attention to how you're feeling: if you're very tired or uncomfortable, stop the activity or reduce the intensity.
- A woman's joints are at a higher risk of injury during pregnancy because the ligaments relax in preparation for childbirth. Avoid overextending your joints and, again, exercise moderately, listening to your body if you need a break.
- Remember that even if you feel your fitness level is declining, your body is working hard at developing your growing baby, and simply exercising consistently will help you lose weight and get back into shape after the baby is born.
Exercising during pregnancy is a wise, healthy choice. But certain activities should be avoided for the safety of you and your baby. Following these recommendations can help you have a healthy pregnancy and ease your way through childbirth and becoming a mom.
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