Exercise Donts When You're Pregnant

You've probably heard about the benefits of exercising during pregnancy: better sleep, more strength and endurance, and a lighter mood. It’s great for you to take walks or swim, for instance. But some exercises are not a good idea when you're pregnant. Knowing the difference can help keep you and your growing baby safe.

The question of how much you can exercise hinges on your specific risks. If you are at high risk for complications, your doctor may recommend that you put your exercise plans on hold until after you give birth. Or, they may suggest that you cut back on exercising at around 20 to 24 weeks.

Before considering any exercise program, talk with your doctor about your specific risks and concerns. Then, make sure to learn what types of exercises are best to avoid, even if your doctor gives you the OK to exercise.

Exercises to Avoid

If you were exercising before you became pregnant, ask your doctor or midwife if it’s safe to keep the same routine. Here are some activities to stay away from:

Exercise to lose weight. Depending on your pre-pregnancy weight, you can expect to gain about 25-35 pounds. This can be hard to take, emotionally and physically, but save the calorie burning for after you give birth. As long as you eat a healthy diet, weight gain during pregnancy is a sign of your baby’s healthy development.

Contact sports. Rough-and-tumble sports like soccer, basketball, and ice hockey come with a high risk of getting knocked in the stomach. Avoid these sports after your first trimester, when your belly starts to get bigger.

Fall-prone activities. The risks outweigh the benefits when it comes to activities that require a lot of balance, such as skiing and horseback riding. Even riding a bike outdoors is sketchy when you're not used to balancing a pregnant belly. After week 12 or 14, do your pedaling on a stationary bike. If you ride a bike for transportation, talk with your doctor about how to keep yourself and your baby safe.

Making Exercise Modifications

If your favorite sport appears on the list of don’ts, you may be able to continue, within reason. Talk with your doctor or midwife about ways to modify your exercise so it's safe for your baby. Here are a few suggestions:

Less intensity. Instead of sprinting around the track, go for a light jog or a brisk walk. Instead of hot yoga, look for a prenatal yoga class.

When to Stop Exercising

Take a break if you have any of the following:

Shortness of breath. A growing baby can push against your lungs and make it harder to take a full breath, especially in your last few months. Even earlier in pregnancy, the hormonal changes that affect your lungs can make you feel short of breath. But if you have increased shortness of breath or any other breathing changes that are unusual, call your doctor or midwife right away.

Overheating. If you feel yourself getting hot, slow down. Getting overheated can cause some serious problems for your growing baby, including birth defects. Make sure you drink plenty of water while exercising. Stay safe and take it easy when you're exercising on hot days.

Dizziness. You're more likely to feel dizzy when you’re pregnant -- especially early in your second trimester. Dizziness during exercise, though, could cause you to fall. Don't risk it -- if you feel dizzy, take a break and lie down on your side. Call your doctor or midwife if the symptoms persist.

Pain in your back or hips. This is another sign your body's had enough for the time being. Stop what you're doing and take it easy.

When to Call Your Doctor

If you have any of the symptoms below, stop exercising right away and call your doctor or midwife:

Warning signs of preterm labor. It may be possible to stave off preterm labor if you and your doctor or midwife act quickly. Be on the lookout for:

• Contractions, especially if they continue after you rest and drink water
• Vaginal bleeding
• Unusual pain in your belly
• Fluid leaking or gushing from your vagina

Trouble breathing. Breathing conditions such as asthma can be more serious when you’re pregnant. If you have asthma, always carry your inhaler. Phone your doctor or midwife if you have:

• Lightheadedness or feeling like you might faint
• Chest pain
• Heart pounding
• Rapid heartbeat

Exercise is a great way to stay fit and emotionally grounded while pregnant. But pay attention and be ready to back off or call your doctor or midwife if your body sends you any of these warning signals.

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