Pregnancy Workouts: Safe Or Risky?

is working out during pregnancy safe

Pregnancy is one of the greatest physical changes a woman will experience. Eating healthily is key to supporting these changes and your growing baby, but staying physically active is also important. In most cases, exercise is safe during pregnancy and is even recommended. It can help with some common discomforts of pregnancy and can even help prepare your body for labour and delivery. However, there are certain exercises that are best avoided during pregnancy, and it's important to listen to your body and consult your doctor for advice.

Characteristics Values
Safety Generally safe, but depends on the type of exercise and the individual's health
Benefits Reduces backaches, constipation, bloating, and swelling, may help prevent or treat gestational diabetes, increases energy, improves posture, promotes muscle tone, strength, and endurance, helps with sleep, keeps you fit, may improve ability to cope with labor, may help with weight loss after pregnancy
Guidelines Consult a healthcare professional, adapt to comfort level, stay hydrated, wear loose-fitting clothing, be mindful of balance, avoid high-risk activities
Types of exercises to do Walking, swimming, cycling, aerobics, yoga, Pilates, running, strength training, pelvic floor exercises
Types of exercises to avoid Contact sports, activities with a high risk of falling or abdominal trauma, hot yoga, scuba diving, skydiving, exercises lying flat on back after the first trimester, intense bursts of exercise

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Exercise during pregnancy is safe and recommended, offering a range of benefits for both mother and baby. However, it is important to choose suitable exercises and to listen to your body.

Recommended Exercises

  • Walking is a great, low-impact exercise that can be easily incorporated into daily life. It is safe for most people and does not require any special equipment.
  • Swimming is another excellent option, as it is gentle on the body and supports the weight of the baby. It is a full-body workout that is especially beneficial for those experiencing back pain.
  • Cycling on a stationary bike is safer than a regular bicycle, as the risk of falling is reduced.
  • Low-impact aerobics are preferable to high-impact alternatives.
  • Yoga and Pilates are recommended, but hot yoga should be avoided to prevent overheating. Inform your instructor that you are pregnant so they can suggest any necessary modifications.
  • Strength training with light weights is safe and beneficial for building muscle and bone strength.
  • Squats can help open the pelvic outlet, aiding the baby's descent during labour.
  • Pelvic tilts strengthen abdominal muscles and alleviate back pain.
  • Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum.
  • Prenatal yoga is a low-impact exercise that can help prepare the body for labour and is beneficial for overall health.

Exercises to Avoid

  • Contact sports, such as soccer, basketball and hockey, due to the risk of abdominal trauma.
  • High-impact exercises, including activities with jarring motions, rapid direction changes, jumping, skipping or bouncing.
  • Abdominal exercises that may cause trauma, such as deep knee bends, full sit-ups, double leg raises and straight-leg toe touches.
  • Overly strenuous activities that push the body to exhaustion, as this may reduce blood flow to the uterus.
  • Exercising in hot weather or participating in hot yoga, as this may cause overheating.
  • Lying on your back for extended periods, especially after the first trimester, as this can restrict blood flow to the legs, feet and baby.
  • High-altitude exercise above 6,000 feet, which may reduce oxygen supply to the baby.
  • Scuba diving, which can put the baby at risk of decompression illness.
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Exercises to avoid during pregnancy

While exercising during pregnancy is generally considered safe and beneficial, there are certain types of exercises and activities that should be avoided to ensure the safety of both the mother and the fetus. Here is a list of exercises and activities to avoid, along with some guidelines to follow:

Exercises and Activities to Avoid:

  • Contact sports and activities with a high risk of falling: It is recommended to avoid activities such as hockey, basketball, soccer, wrestling, gymnastics, water skiing, and horseback riding. These activities increase the risk of injury to both the mother and the fetus.
  • High-impact exercises: Activities that involve extensive jumping, hopping, skipping, or bouncing should be avoided. This includes exercises like trampoline bouncing and deep knee bends.
  • Abdominal trauma: Exercises that may cause abdominal trauma, including activities with jarring motions, rapid changes in direction, or contact with other players or equipment, should be avoided.
  • Lying on the back: After the first trimester, avoid exercises that require lying flat on the back for extended periods, as this can restrict circulation to the mother and the fetus.
  • Hot yoga and hot weather exercises: Avoid hot yoga and exercising in hot, humid weather, as it can raise the body temperature and cause blood to be diverted away from the uterus.
  • Inversions: If you didn't have a strong inversion practice before pregnancy, it's best not to start during pregnancy due to the risk of toppling over.
  • Scuba diving: Scuba diving is not recommended due to the risk of decompression sickness for the fetus.
  • High-altitude exercises: Avoid exercises that involve altitude changes, especially if you are not already living at high altitudes.
  • Holding the breath: Avoid exercises that require holding the breath for extended periods, as both the mother and fetus need a constant flow of oxygen.
  • Intense bursts: Avoid intense bursts of exercise followed by long periods of inactivity.
  • Heavy weight training: Avoid ballistic, dynamic heavy lifts and exercises that involve maximal isometric muscle contractions, as they can place excessive stress on the body.
  • Running long distances: Running marathons or extremely long distances is not recommended due to the risk of over-exertion, increased core body temperature, and dehydration.
  • Exercises requiring balance: As the pregnancy progresses, exercises that require balance become more challenging and riskier.

Guidelines for Safe Exercise During Pregnancy:

  • Consult with a healthcare provider before starting or continuing an exercise regimen during pregnancy.
  • Wear loose-fitting, comfortable clothing and a supportive bra.
  • Choose well-fitting shoes suitable for the type of exercise.
  • Exercise on a flat, level surface to prevent injuries.
  • Eat a healthy, well-balanced diet to meet the needs of pregnancy and exercise.
  • Stay hydrated by drinking plenty of water before, during, and after workouts.
  • Listen to your body and avoid overexertion. It's important not to push beyond a 'safe' threshold, as it could affect the fetus.
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Benefits of exercising during pregnancy

Exercising during pregnancy is not only safe but also strongly recommended. Here are some benefits of exercising during pregnancy:

Reduces pregnancy discomforts

Regular exercise can help alleviate many common aches and pains that come from the physical changes of pregnancy. It can reduce backaches, constipation, bloating, and swelling. It can also help with digestive issues and morning sickness.

Prepares your body for labour and delivery

Exercising during pregnancy can help prepare your body for the demands of labour and delivery. It can increase your stamina, improve your heart health, and strengthen your muscles to carry the extra weight. Staying active may also lead to an easier and shorter labour, and a faster recovery.

Reduces risk of complications

Exercising during pregnancy may lower the risk of developing conditions such as gestational diabetes, preeclampsia, and high blood pressure. It can also reduce the likelihood of a C-section or C-section complications, and the need for operative intervention during delivery.

Improves overall health and well-being

Exercise can increase your energy levels, improve your mood, and help you sleep better. It can also boost your immune system, reduce stress, anxiety, and depression, and lower the risk of catching colds. Additionally, it can help maintain a healthier weight during pregnancy and improve your muscle strength and fitness.

Benefits for the baby

Exercise during pregnancy may improve your baby's long-term health and reduce their risk of juvenile diabetes and being born too large. It can increase blood flow and nutrients to the placenta, aiding in the baby's development. Research also suggests that children of mothers who exercised during pregnancy have better memories and higher scores on intelligence and language tests.

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How much exercise is needed during pregnancy

If you were physically active before becoming pregnant, it is likely safe to remain active during pregnancy. Consult with your healthcare provider before starting any new exercise routine, especially if you have any health issues.

According to the NHS, you should keep up your normal daily physical activity or exercise for as long as you feel comfortable. This could be sport, running, yoga, dancing, or even just walking to the shops and back.

If you were not active before becoming pregnant, do not suddenly take up strenuous exercise. Begin with as little as five minutes of physical activity a day, and build up to 10 minutes, 15 minutes, and so on until you reach at least 30 minutes a day.

Ideally, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week. This can be broken down into 30-minute workouts on 5 days of the week or into smaller 10-minute workouts throughout each day.

Remember that exercise does not have to be strenuous to be beneficial. Even a 20-minute walk each day can be enough to benefit your health during pregnancy.

It is important to listen to your body and slow down or switch to a different form of exercise if you begin to feel uncomfortable. Avoid exhausting yourself, and be sure to drink plenty of water before, during, and after your workout.

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Safety precautions when exercising during pregnancy

Exercise during pregnancy is generally considered safe and beneficial for both mother and baby, but there are some important safety precautions to keep in mind. Here are some guidelines to help you stay safe while staying active:

  • Consult a healthcare professional: Before starting or continuing any exercise routine during pregnancy, it's important to consult your doctor, midwife, or another trusted healthcare provider. They can advise you based on your specific health status and history.
  • Stay hydrated: Drink plenty of water before, during, and after your workouts. Dehydration can lead to dizziness, a racing heart, and decreased urination.
  • Choose appropriate clothing: Wear loose-fitting, comfortable clothing that doesn't restrict your movement. Also, wear a well-fitting, supportive sports bra to protect your breasts.
  • Avoid overheating: Exercise in a temperature-controlled environment and avoid working out outdoors in hot or humid weather. Overheating, especially during the first trimester, can be harmful.
  • Avoid certain exercises and activities: Stay away from contact sports, activities with a high risk of falling, and exercises that may cause abdominal trauma. This includes activities like horseback riding, downhill skiing, soccer, basketball, and gymnastics. Also, avoid hot yoga, high-altitude exercises, and scuba diving.
  • Be cautious with balance and jerky movements: Pregnancy affects your balance, so be cautious with exercises that require balance. Avoid jerky, bouncy, or high-impact motions that can increase the risk of injury.
  • Listen to your body: It's important to pay attention to how you feel during and after your workouts. Stop exercising if you experience any warning signs or discomfort. This includes vaginal bleeding, dizziness, chest pain, shortness of breath, calf pain, or fluid leaking from the vagina.
  • Modify as needed: As your pregnancy progresses, you may need to modify your exercises. Avoid lying flat on your back for extended periods, especially after the first trimester, as it can restrict blood flow.
  • Gradually progress: If you're new to exercise, start slowly and gradually increase the duration and intensity of your workouts. You can begin with as little as 5 minutes a day and gradually build up.
  • Nutrition and timing: Eat a healthy, well-balanced diet to meet the nutritional needs of your pregnancy and exercise routine. Finish eating at least one hour before exercising.
  • Choose suitable shoes and surfaces: Wear well-fitting shoes designed for your chosen activity. Exercise on a flat, level surface to minimize the risk of injury.
  • Breathing and heart rate: Avoid holding your breath during exercise. Be mindful that your body's oxygen needs increase during pregnancy, which may affect your ability to do strenuous exercises.
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