Maintaining an active and enjoyable lifestyle during pregnancy is crucial for both your mental and physical well-being. You needn’t forsake your favorite hobbies or workouts entirely. However, it’s essential to steer clear of activities that could pose risks to you or your baby.
During pregnancy, avoid activities that increase the risk of trauma to your uterus. This risk may arise from a severe fall or jarring, stop-and-start movements. Although your baby is well-cushioned within your womb, particularly in the early stages of pregnancy when your uterus is positioned behind your pelvic bone, a hard impact or jolt could pose a danger, especially as your pregnancy advances.
Activities to avoid during pregnancy
Certain activities are strictly advised against during pregnancy due to the potential risks they pose to both you and your baby. Here’s a comprehensive list:
- Four Wheelers and Motorcycles: The risk of a fall or impact while riding poses a danger to your pregnancy, especially during the late second and third trimesters when your baby’s protection is reduced and your shifting center of gravity increases the likelihood of losing balance.
- Roller Coasters, Bumper Cars, and Water Slides: Avoid rides with jerky, bouncy movements as forceful landings or sudden starts/stops could be hazardous. Water slides, in particular, can subject you to excessive force upon hitting the water.
- Contact Sports: Sports like soccer, basketball, volleyball, and hockey increase the risk of abdominal injury from collisions, falls, or impacts with equipment.
- Diving: High-impact contact with water can lead to placental abruption or other complications.
- Downhill Skiing: High-impact trauma risks placental abruption or preterm labor. Stick to gentle slopes or consider cross-country skiing.
- Gymnastics: The risk of a serious fall is high, so it’s best avoided during pregnancy.
- Horseback Riding: The risk of falling and jostling motion may increase the risk of placental abruption.
- Hot Yoga and Hot Pilates: Overheating during pregnancy increases the risk of neural tube defects.
- Hot Tubs and Saunas: Overheating poses dangers to the baby, and you may also risk dizziness or passing out.
- Scuba Diving: Gas bubbles forming in the baby’s blood vessels during ascent can cause decompression sickness.
- Skydiving: Harnesses aren’t designed for pregnant bellies, and the jolts and landing increase the risk of placental abruption, hemorrhage, and preterm labor.
- Snowboarding and Waterskiing: High risk of falling increases the chance of trauma to the abdomen and placental abruption or preterm labor.
It’s crucial to prioritize your safety and consult with your healthcare provider about any activities you’re unsure about during pregnancy.
Activities That May Be Unsafe During Pregnancy
While certain activities carry risks during pregnancy, there are ways to participate safely, especially if you’re experienced and take precautions. Here are some examples:
- Bicycling: Experienced riders can continue biking in safe environments but should avoid mountain biking or off-road cycling due to the risk of falling. Consider using a stationary bike as a safer alternative, especially as your balance may be affected by your shifting center of gravity and growing belly.
- Running: Running is generally safe, but precautions should be taken against falling, particularly as your belly grows and your balance worsens. Avoid running in the dark or on uneven surfaces, and stay hydrated to prevent overheating.
- Sit-ups: While abdominal exercises are safe in the first and early second trimesters, lying flat on your back for extended periods should be avoided after 20 weeks to prevent pressure on the large vein returning blood to your baby. Sit-ups may also increase the risk of diastasis postpartum, so consult with your healthcare provider for alternatives.
- Surfing: Experienced surfers may continue surfing in the early stages of pregnancy, but be cautious of abdominal trauma from falls. As pregnancy progresses, changes in balance increase the risk of falling.
- Tennis: Moderate-paced tennis is acceptable if you played before pregnancy, but balance issues may arise, especially in later trimesters when your belly grows.
- Weightlifting: Weight training can be safe with modifications and guidance from a prenatal fitness professional. Focus on maintenance rather than increasing weightlifting goals, pay attention to form to prevent injury, and avoid lifting while lying on your back after 20 weeks.
Remember to listen to your body and consult with your healthcare provider for personalized advice on safe exercise during pregnancy.
