Whether you're an avid runner, a gymnast or a lover of aerobics or dance, your exercise preferences may need some adjustments when you become pregnant. As your body prepares to nourish, develop and deliver that growing baby, your body changes in terms of weight, balance and even your joints and muscles. High-impact exercises should be discussed with your doctor to determine if they are safe for you in your particular pregnancy.
Risk of Falls
Even in your first trimester, your belly starts to blossom --- that is, get bigger. As you're carrying this ever-expanding ball in front of your middle, your center of gravity changes and your balance is affected. You're more likely to lose your balance, trip and fall, which could be very dangerous for baby. And according to the American Congress of Obstetricians and Gynecologists, that extra weight also pulls on your muscles and stresses your joints, which can also decrease stability.
Risk of Joint Injury
During pregnancy, your body releases hormones that help your ligaments stretch and relax. While that's good for childbirth, it's not so good for high-impact exercises. Your joints are looser and move more easily. These relaxed ligaments can increase the risk of suffering damage or injury to your joints.
Risk of Complications
If your pregnancy is considered high-risk, high-impact exercises may not be recommended at any stage of your pregnancy. If you have a previous history of miscarriage, have experienced any vaginal bleeding, have pregnancy-induced hypertension or are otherwise at risk for preterm labor, your doctor may recommend that you skip exercise or stick to low-impact exercises.
Pregnancy-Safe Exercises
ACOG recommends walking for cardiovascular exercise because it is generally safe and a low-impact activity for any stage of pregnancy. Low-impact aerobics, water aerobics and swimming are all exercises that are generally safe for most women during pregnancy. Running can be safe in the first trimester for women who follow safety precautions --- such as taking care not to overheat or allow the heart rate to get too high --- and who have been running regularly before pregnancy.
