Exercise Not To Do When You're Pregnant
Exercises to Avoid
If you were exercising before you became
pregnant, ask your doctor or midwife if it's
safe to keep the same routine. Here are
some activities to stay away from:
Exercise to lose weight. Depending on
your pre-pregnancy weight, you can expect
to gain about 25-35 pounds. This can be hard to take, emotionally and physically, but save the calorie burning for after you give birth.
As long as you eat a healthy diet, weight
gain during pregnancy is a sign of your
baby's healthy development.
Contact sports. Rough-and-tumble sports
like soccer, basketball, and ice hockey come
with a high risk of getting knocked in the
stomach. Avoid these sports after your first
trimester, when your belly starts to get
bigger.
Fall-prone activities.
The risks outweigh
the benefits when it comes to activities that
require a lot of balance, such as skiing and
horseback riding. Even riding a bike outdoors
is sketchy when you're not used to balancing
a pregnant belly. After week 12 or 14, do
your pedaling on a stationary bike. If you ride a bike for transportation, talk with your
doctor about how to keep yourself and your
baby safe.
Overdoing it.
Pushing to the point of
exhaustion may boost athletic performance,
but when you're pregnant, it can reduce
blood flow to your uterus. During exercise,
you should be able to sing one round of
"Happy Birthday" without running out of
breath. If you can't, you're pushing too hard.
Bouncing or jarring activities. Joints get
looser during pregnancy, which can raise
your risk of injury. Take a temporary
vacation from high-impact aerobics and
kickboxing.
Too much heat. On hot summer days, plan
ahead so you can exercise in the cool of the
morning or evening, or find a gym that has
air conditioning. Steer clear of Bikram and
other forms of hot yoga while you're
pregnant. Make sure you drink plenty of
water.
Lying on your back. It's fine to lie on your
back for a few minutes. But as your uterus
gets heavier, it can cut off circulation to your legs and feet, as well as to your baby.
Avoid yoga poses, crunches, and any other
activities that call for lying on your back
longer than just a couple of minutes.
High-altitude exercise. If you visit the
mountains while you're pregnant, stay below
6,000 feet when you exercise. Talk with your
doctor or midwife if you have questions so
you don't unnecessarily avoid healthy
exercise. Here are signs of altitude sickness
you should watch out for:
.Headache
.Nausea
.Vomiting
.Fatigue
.Dizziness
.Shortness of breath
If you have any of these symptoms, call it
quits for the day and call your doctor or
midwife.
Deep-sea exploration. Put any plans to go
scuba diving on hold. The change in pressure
could put your baby at risk of decompression
illness.
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