Exercise to avoid during pregnancy
In general, exercises are an effective way to have a healthy pregnancy and reduce the morbidity associated with a number of conditions such as hypertension, cardiovascular disease, type 2 diabetes and other chronic illnesses. Many women tend to reduce their physical activity during pregnancy. Some continue with their training that can sometimes border on unsafe limits—these pregnancy exercises to avoid generally involve strenuous workouts and risk of physical injury.
What exercises are dangerous during pregnancy?
List of exercises that are not recommended or dangerous for pregnant women:
Contact sports and Impact Exercises
Contact sports such as rugby, football, martial arts and hockey are all dangerous for pregnant women. Many of the movements performed in these sports activities involve impacts to various parts of the body that predisposes pregnant women to external and internal physical injuries. Impact injury to the abdomen can lead to severe consequences such as internal haemorrhaging and death of the fetus.
Exercises or activities with a risk of falling
Activities such as horseback riding, rock climbing, gymnastics and skiing have a high risk of falling down. Pregnant women are at a higher risk of falling because of their change in the centre of gravity. Even when they are well-versed in the activity, there is always a chance of losing balance. Cycling is another activity with the same risk; however, the benefits of the exercise can be reaped by switching to indoor cycling.
Exercising on the back
As women reach their second trimester, the growing baby puts pressure on a major artery and restricts blood flow when lying on the back. It is the reason why pregnant women are often advised to sleep on their side. When working out, this condition can be exacerbated by the added pressure of exercising on the back. Exercises such as bench presses and dumbbell presses that are performed on flat or inclined surfaces put women at a high risk of dizziness and fainting because of the excess exertion.
Scuba Diving
Scuba diving comes with serious risks for both the pregnant woman and the fetus. Diving deep underwater causes more nitrogen in the blood to dissolve, increasing its concentration. Surfacing too soon because of an emergency or misjudgment can cause a sudden change of the dissolved nitrogen into gas bubbles. Since the gas bubbles can cross the placenta and the fetus has no defence against decompression sickness, it puts the fetus at risk.
Exercising at a high altitude
The oxygen level at altitudes exceeding 2500 meters is much lower compared to the sea level. Travelling to high altitudes or going for long hikes puts the fetus at risk of low oxygen supply in the blood.
Overdoing Exercises
Pushing repetitions to the point of exhaustion is a common practice to improve athletic performance. During pregnancy, this would reduce blood flow to the uterus and put the fetus at risk. Exercises that produce too much heat can also be harmful as a significant amount of fluids is sweated out to cool the body. Such Unsafe pregnancy exercises include working out without air conditioning and hot yoga.
Conclusion
What exercises are bad when pregnant depends on the intensity and the nature of exercise being performed. Vigorous exercises that have a significant risk of impact injuries, falling down, or dehydration should be avoided. Pregnant women need to stick to gentle, slow-paced exercises to stay within safe limits.
References:
https://www.webmd.com/baby/exercise-no-nos-pregnant#2-4
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