Performing the wrong exercises during pregnancy can cause harm to you or your baby through increased body temperature, blood pressure, flexibility or risk of falling. According to the American Council on Exercise, pregnant women should exercise 30 to 40 minutes per day on most days of the week. Following proper exercise guidelines is essential for safety and promotes a healthy pregnancy.
Supine Position
According to the American Congress of Obstetricians and Gynecologists, pregnant women should avoid exercising in the supine position, especially after their first trimester. Supine exercises require that you lay flat on your back and include regular sit-ups, leg pressing and bench pressing. Exercising in the supine position places increased pressure on the largest vein in the torso and may increase blood pressure or reduce fetal blood supply.
High-Intensity Exercise
The American Council on Exercise suggests reducing exercise intensity, duration and frequency during your second and third trimester. Body temperatures above 100 degrees Fahrenheit are dangerous and should be avoided by maintaining a moderate intensity. Taking your temperature immediately after exercise enables modification of subsequent exercise intensities based on temperature results. The American College of Sports Medicine suggests women who were sedentary before pregnancy begin exercising at 20 to 39 percent maximal ability.
Excessive Stretching
Relaxin, a flexibility-increasing hormone, increases during pregnancy to enable physiological changes and childbirth. Therefore, you should not perform aggressive stretching during pregnancy. The American Council on Exercise suggests slow and controlled stretching within a comfortable range of motion. In addition, knee angle should not go below 90 degrees during squatting exercises.
Sport Activity Guidelines
The American Congress of Obstetricians and Gynecologists states activities with high potential for contact or falling should be avoided during pregnancy. Running on a track or treadmill provides less risk of falling than running on pavement outdoors. In addition, women without prior racquetball experience should not participate in racquet sports during pregnancy. Due to increased danger to a growing fetus, SCUBA diving must be avoided during all pregnancy stages.
Considerations
The American College of Sports Medicine lists dizziness, headache, chest pain, calf swelling, decreased fetal movement, amniotic fluid leakage, vaginal bleeding or shortness of breath before exercise as conditions for ending or avoiding an exercise session during pregnancy. Following exercise safety guidelines supports exercise benefits without complications. Pregnant women should obtain medical clearance before starting any exercise program.
References
- American Congress of Obstetricians and Gynecologists Committee Opinion 267: Exercise during Pregnancy and the Postpartum Period
- "American Council on Exercise Personal Trainer Manual"; American Council on Exercise; 2003
- "American College of Sports Medicine's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
- American Congress of Obstetricians and Gynecologists: Exercise during Pregnancy
