Most women can safely exercise throughout their pregnancies and can even benefit from it. When pregnant, regular exercise can increase your energy level, make it easier to sleep and prevent backaches, swelling and bloating. But no matter what type of exercise routine you normally enjoy, clear it with your doctor first to make sure it is safe while you are pregnant, the Cleveland Clinic advises. And remember that women with high-risk pregnancies or those at risk for preterm labor or miscarriage likely will be advised to limit all physical activities.
Full-Contact Sports
During pregnancy, participating in full-contact sports such as basketball, volleyball, soccer, flag football, ice hockey or field hockey can cause harm to you or your baby, the American College of Obstetricians and Gynecologists reports. These are best avoided unless you have spoken to your doctor and been given an OK.
Activities That May Cause You to Fall
Skip any sport, exercise or activity that may cause you to fall the entire time you are pregnant. This includes downhill skiing, gymnastics and horseback riding, the ACOG reports. And remember that as your pregnancy progresses, your center of balance will change, which can make you more prone to falling or stumbling.
Lying on Your Back
After you first trimester ends, you should not do any activities that require you to lay flat on your back. Even while sleeping, avoid lying flat on your back in the second and third trimesters because it puts pressure on the vena cava vein, which can restrict blood flow and cause dizziness, nausea or shortness of breath, BabyCenter reports.
Side-to-Side Twisting
Stretches or exercises that require you to twist from side to side at the waist while standing up are also off-limits during pregnancy, the Cleveland Clinic reports. In addition, avoid activities that require a lot of hopping, jumping, bouncing or skipping.
Scuba Diving
Never scuba dive while pregnant, the ACOG warns. The pressure changes you experience as you move up and down in the water can harm you and your baby and put you at risk for decompression conditions such as the bends.
Warning Signs
Even when participating in safe exercises that have been cleared by your doctor, there are some signs you should watch for, the ACOG advises. If you experience any of the following during or after a workout, stop exercising and contact your doctor immediately: contractions, fluid leaking from the vagina, vaginal bleeding, noticeable decrease in fetal movement and activity, pain or swelling in the calves, headaches, chest pain, dizziness or a faint feeling and increase in shortness of breath.
