While exercises during pregnancy are generally recommended for the health and well-being of the mom and the unborn child, there are some others which should be avoided as they are not safe and have drawback effects. As different women have varying fitness levels, there are no hard or fats rules in the intensity or duration of the exercises to be performed while pregnant. What is safe for one pregnant mother may be too much for another.
At any given time, the exercises should be evaluated depending on the fitness level of every candidate. For in instance, while running and jogging is generally safe, in the mothers who gain significant weight during their pregnancy, they may not be safe at all.
The following are the exercises to avoid while pregnant.
Heavy weight lifting;
When pregnant, avoid the heavy weight training exercises which require maximal isometric contractions of the muscles. This is because they put too much stress on the musculoskeletal and the cardiovascular system. When these systems are too much stressed, you will have to hold breath and you will deny the body and the foetus the much needed oxygen. If you find that you cannot converse well while exercising, you need to stop as you are exerting too much pressure on your systems.
Exercises which exert pressure on the back:
Any exercise which involves lifting on the back is not recommended, particularly after the first trimester. This is because exertion of pressure on the back affects the flow of blood to the foetus. This may lead to hypotension due to compression of the vena cava by the uterus.
Exercises which involve lying on stomach:
Any exercise which requires lying on your belly, even when the belly has not grown big and is hardly noticeable, should be avoided. Too much pressure on the stomach may affect the composition of the amniotic fluid which protects the unborn foetus.
Some abs strengthening exercises:
Take note that it is only some abs strengthening exercises which are not suitable. This means that there is need of some abs muscle strengthening exercises for the pregnant mothers. It is recommended that you seek the advice of gynaecologist of expert trainer before getting in to abs strengthening muscles while pregnant. Avoid those which may interfere with the development of the foetus.
Exercises which have risk of hard balls:
These exercises include gymnastics, off-road biking, surfing, snowboarding, downhill skiing, water-skiing and horseback riding should be avoided during pregnancy.
Exercises which require sudden change of direction:
During pregnancy, many changes take place in the body including change of gravity. You are advised to avoid all the exercises which require sudden change of direction since they may cause loss of balance and falls. A good example of such exercises which require sudden change of direction is the racquet sports.
High contact sports:
All the sports which require close contact with other players, such as boxing, basketball, soccer and ice hockey among, etc., are not recommended during pregnancy.
Activities that involve air pressure extremes:
An example of these exercises include scuba diving. All other exercises which take place at altitudes higher than 6000 feet are also not recommended. However, mild to moderate exercises may be beneficial to the women who reside in areas within the range of or higher than 6,000 feet as they are already acclimated to those conditions.
It is not possible to list down all the exercises to avoid while pregnant but generally, the body is telling to slow down or stop if you experience any of the following –
Pain at the ligaments or joints during or after the workout.
Felling exhausted (instead of feeling energized) after the workout.
You cannot converse well during exercises due to shortness of breath.
The muscles feel shaky, weak or sore for long period after working out.