Myths abound regarding what you can and cannot do during pregnancy. For some women, dance offers an excellent form of exercise, even at the end of the pregnancy. However, dancing also can have serious consequences, depending on your health profile. When adopting any new exercise routine or practice as a pregnant woman, clear your plans with your OB-GYN before you begin.
Reasons to Refrain
In certain circumstances, dancing or any type of vigorous exercise may pose health risks to an expecting mother. If you tend to have high blood pressure, or hypertension, are predisposed to heart disease or have experienced vaginal bleeding or any premature contractions, refrain from dancing or other exercise. Likewise, if dancing triggers any pain, vaginal bleeding or discharge, dizziness, a heartbeat over 140 beats per minute or pronounced shortness of breath, cease dancing immediately.
Third Trimester Concerns
While dancing can offer positive benefits to many pregnant women, it's also possible that what worked during your first months of pregnancy won't do during the final trimester. Women who generally are active or athletic tend to benefit from exercise, such as dance, throughout the first trimester. During the second trimester, the effects of continued exercise typically continue to offer beneficial effects. However, starting at about week 20, many women find that continued exercise at the same rate and intensity becomes uncomfortable. Adapt as necessary, changing any dancing to include slower, gentler movements. Avoid dancing to musical genres that inspire jerky or rapid movements, such as hip-hop or up-tempo rock 'n' roll. Opt instead for fluid dance styles. Take frequent breaks, sitting or laying down in between. Standing still for long periods is no longer a good idea after the second trimester.
Potential Benefit
Instead of posing health risks, responsible dancing actually can reduce the risk of complications during pregnancy and childbirth, as American Baby Magazine reports. Benefits of dance include strengthened muscles and improved flexibility, helpful during childbirth. In addition, as a form of aerobic activity, dancing reduces the risk of gestational diabetes and hypertensive disorders such as preeclampsia or premature birth. It also can improve the mother's overall fitness, reducing the recovery time after labor.
General Considerations
The primary condition for pregnant dancing is how your body feels. Take note of your overall condition each time you dance, attending to details such as the acceleration of your heartbeat, your breathing and the slightest sense of dizziness or nausea. Stop dancing or engaging in any other form of exercise as soon as you notice discomfort; don't wait for pain. To avoid strain or overexertion, seek the advice of your OB-GYN or a personal trainer or dance teacher familiar with pregnancy. Make sure that you're eating and drinking enough to make up for the calories burned through dancing. Because dance is an enjoyable pastime to many, it's easy to forget that it's also a calorie-burning workout.
