It is not safe to practice some exercises during pregnancy as such exercise can prove fatal. Read on to know more about the exercises which you should avoid during pregnancy to prevent health risks.
Exercise is very important during pregnancy as it not only ensures better blood circulation, but also plays an immense role in transferring blood and oxygen to the womb. It also helps in preventing common pregnancy complaints and prepares your body for a smooth and easy delivery. While it is good to exercise, but a single wrong step can prove to be fatal to you and your baby. There are few exercises that should be avoided by every pregnant woman.
Exercises to Be Avoided by Pregnant Women
Have a quick look at the exercises which should be avoided by pregnant women to prevent health risks during pregnancy.
Exercises That Strain Your Back
It is important to do floor exercises, but if you are lying down on floor for more than 2-3 minutes, it can be dangerous for your baby, especially when you are in the second trimester and have your baby bump protruded out. When you lie flat on back, the weight of the belly creates a pressure on the main blood vessel that brings blood back to your heart from the lower limbs making you feel dizzy. This also reduces blood supply to the foetus, so you should avoid straining your back consciously.
Exercises That Demand Holding Breath for Long Time
It is necessary to practice deep breathing exercises during pregnancy. It helps in better flow of blood and oxygen to the foetus, which leads to proper functioning and agility. If you try to hold the breath for longer time, oxygen supply will be affected, which can lead to dizziness and breathlessness, hence resulting in shortage of oxygen supply for your baby, which is very risky. So breathe easy, and never hold it for long.
Exercises That Create Abdominal Pressure
Pressure on abdomen can lead to a drop in your blood pressure levels due to the interference of abdomen with proper blood supply. So exercises involving abdominal pressure must be avoided. You should not practice abdominal crunches, deep knee bends, double leg raises, straight-leg toe touches, full sit-ups, jarring motions, rapid changes in direction, bicycling, surfing, snowboarding, waist twisting motions while standing â€“ all these create abdominal pressure, hence should be avoided. You can try other exercises like squatting, side raises, Pilates and also Kegels to strengthen your abdominal muscles.
Exercises That Hurt Your Joints
The hormone relaxin released during pregnancy loosens the joints and ligaments of your body. It can be harmful now if you do any sort of exercise that involves vigorous movements causing a jolt to the joints. Activities where falling is likely like skiing, gymnastics, or horseback riding, practicing martial arts, running, contact sports and high-impact sports such as ice hockey, softball, football, soccer, volleyball and basketball, extensive jumping, hopping, skipping, bouncing, or running should be avoided.
Exercises That Are New to You
If you are new to some form of exercise that you have never practiced before pregnancy, it is wise not to try that as it may cause strain in your body. Also, if you have never exercised before pregnancy, go for the less impact ones and never try anything strenuous after conception. You should start with gentle exercises like walking or aqua-aerobics, which would help in burning calories and be light on your joints too.
If you are taking up any type of exercises, you should consult your doctor to check if the exercise is recommended for your body, as one type of exercise can be good for you but bad for another pregnant woman. If you feel dizziness or feeling faint, chest pain, headache, shortness of breath, vaginal bleeding, decreased foetal movement, preterm labour, fluid leakage from vagina, immediately call your doctor. Play it smart by sticking to exercises that are safe during pregnancy, and allow your healthcare provider to design a fitness routine that is right for you and your baby.
Which exercises are unsafe during pregnancy? Which exercises can be safely practiced by pregnant women? Why is it necessary to consult an obstetrician while planning a exercise regimen during pregnancy? Discuss here.
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- The Indiaparenting Team