Whether you’ve been a hardcore gym addict or a casual weekend runner before your pregnancy, now is the time to reevaluate the activities you do. You probably didn’t intend on adding a wrestling session on your daily to-do list but still, you might be surprised by how many other sports and exercises can be risky for you or your baby as a result of various changes in your body.
1. Heated Spaces
Breaking a sweat during a workout is expected. However, if the exercise is performed in a heated room specialized for heavy sweating, you want to avoid it altogether (we’re looking at you, Bikram Yoga!). Overheating during a regular fitness session can also be harmful to your body. As heat makes it harder for your heart to pump blood, it’s recommended to avoid it and, in case you’re a hot yoga enthusiast—talk to your doctor or OB before trying. You can always try out different kinds of yoga. Make sure that you do it in a cool room, armed with plenty of water and suitable workout clothes.
2. Contact Sports
This conclusion may sound like a no-brainer, but it’s important to emphasize the importance of avoiding almost all contact sports, from full to limited-contact. Playing a casual game of volleyball may sound manageable, but even limited-contact sports can be harmful as they carry a higher chance of colliding with another player, being hit by a ball, or falling to the ground.
3. Riding, Boarding, Diving
Leave the activities that require riding or boarding animals, vehicles, or fitness equipment for post-childbirth days. The baby bump will eventually make you feel off-balance, and you don’t want to risk a fall from any of those. Avoid diving. As your womb is not able to protect your baby from the changes in pressure, it may cause issues.
4. Lying On Your Back
When lying on your back for more than a few minutes, the pressure applied to vena cava (important blood vessel) from the weight of your uterus can reduce blood flow to your heart, brain, and uterus. For this reason, it’s best not to perform certain yoga poses, crunches, and arm and leg exercises that require such a position.
For all the fitness queens out there, over-exercising is a no-no during pregnancy! You might have cherished the muscle ache during your pre-pregnancy gym sessions, which made you push yourself even harder. But now it’s best to stop the activity immediately if it hurts. The same goes for exhaustion during exercise. If you can see your breath getting rapid or you feel dizzy, lightheaded or simply tired, you need to take a long break.
Which of these activities will you be missing in the following months, and what are you currently doing to compensate them?