Exercise during pregnancy may ease aches and pains, while helping to improve your sleep pattern, muscle tone, endurance and strength, says the American Congress of Obstetricians and Gynecologists, or ACOG. Unfortunately, some forms of exercise can harm both you and your baby. Consult your doctor before starting any pregnancy exercise program.
Body Changes
Physical changes caused by pregnancy can affect your ability to exercise, making some exercises unsafe. Pregnancy hormones cause the ligaments around your joints to relax, making your joints more mobile and increasing your risk of injury from bouncy or high-impact motions, according to ACOG. As your pregnancy progresses and you gain more weight, your center of gravity shifts toward the front of your body, increasing your chances of falling. The extra weight also increases your risk of over-exercising, which will decrease the amount of blood carried to your fetus, says Dr. Abaz Sosic, an obstetrician for Bradford Regional Medical Center in Pennsylvania.
Unsafe Exercises
Hard falls can injure your baby, making sports such as horseback riding, snowboarding, downhill skiing and water skiing very dangerous. Activities that can limit your oxygen intake, such as scuba diving, can also harm your baby. Your risk of falls while participating in certain yoga positions and bike riding increases as your belly grows. After the first trimester, exercises that require your to lie flat on your back can decrease the blood flow to your uterus and cause you to feel dizzy, BabyCenter says.
Pregnancy Complications
Women with high-risk pregnancies or certain pregnancy complications should avoid most exercise because it can be dangerous to their health and that of the baby. The highest-risk complications include ruptured membranes, premature labor, early dilation of the cervix without contractions, unexplained bleeding, low-lying placenta and carrying more than one baby, Sosic says. He also advises starting slowly if you did not exercise regularly prior to pregnancy.
Warning Signs
Your body will present warning signs if an exercise is having dangerous effects on your body. The ACOG advises stopping exercise and contacting your doctor if you experience decreased fetal movement, vaginal bleeding, uterine contractions, chest pain or muscle weakness. Other negative signs are swelling or pain in the extremities, increased shortness of breath, fluid leaking from the vagina, feeling faint or feeling dizzy. Your doctor needs to know when and how these symptoms occurred to determine their seriousness and whether your activity level should be limited.
Safe Choices
Some exercises are considered safe for most pregnant women, even if they are new to exercise. KidsHealth.org reports that most pregnant women can safely enjoy dancing, water aerobics, swimming, walking, pilates and yoga. Sosic states that you may also enjoy prenatal stretching classes, ellipticals and stationary bicycles.
References
- Dr. Abaz Sosic; Bradford Regional Medical Center; Bradford, Pennsylvania
- American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
- Kids Health: Exercising During Pregnancy
- BabyCenter: Pregnancy Exercise For Beginners
