Sports and exercises that are safe during pregnancy

Is it okay to continue sports during pregnancy? Which ones should you avoid? 

It is important to be active during pregnancy. Finding ways to be active during your pregnancy is vital for both your health and the health of your baby. If you're under lockdown, you may have noticed that your workout routine has suffered. Or maybe you have some more time on your hands and want to establish some new healthy habits!

According to the Centers for Disease Control and Prevention (CDC), women who are pregnant or in the postpartum period should aim to exercise 150 minutes a week. This can be split up into five 30-minute sessions of low to moderate-intensity moves such as brisk walking.

Is it safe to do cardio exercises while pregnant?

According to Dr. Brittany Robles, an OB-gynaecologist and a certified fitness trainer,  it is safe to do cardio during pregnancy as long as you don’t have any contraindications to exercise.

Cardio is beneficial during pregnancy because it helps maintain a healthy weight, allows women to maintain an active lifestyle, and promotes good blood circulation in the lower body that reduces the risk of blood clots. It also helps women avoid pregnancy complications like gestational diabetes and preeclampsia.

However, the amount of cardio exercises you should do while pregnant depends on certain factors such as your pre-pregnancy activity level, your cardiovascular fitness level, and how far along you are in your pregnancy. 

How long can you do cardio during pregnancy?

According to Dr. Robles, as long as you do not have any pregnancy complications, you can do traditional cardio (running) up until the end of your 2nd trimester, which is about 20 to 24 weeks. Running may be difficult during the third trimester as it can have a strong impact on your joints and abdomen.

Aside from running, some of the recommended cardio exercises to do while pregnant are brisk walking, swimming, stationary cycling, resistance training circuits, and dancing (just avoid any moves that put you at risk of falling on your belly).

Moreover, Dr. Robles gives the following reminders to pregnant women while doing cardio exercises:

• Avoid exhaustion (stop when you start to run out of breath. You should be able to engage in conversation while exercising)
• Avoid overheating (stay hydrated)
• Avoid pain or discomfort in your bones and joints (especially since you have increased levels of the hormone relaxin).

More importantly, always consult your doctor first before starting any fitness routine during your pregnancy. 

Walking during pregnancy

Walking is considered one of the safest exercises to do while pregnant because it is a low-risk activity that works your cardiovascular system without putting too much pressure on your muscles and joints. It also helps pregnant women maintain a healthy weight and avoid unwanted pregnancy symptoms such as constipation and back pain. 

However, every pregnancy is different. While walking is a recommended activity for most pregnant women, some women should ask their doctors first before starting a daily walking exercise routine. 

Seek advice from your gynecologist before walking if you have any of the following:

• heart or lung diseases
• cerclage
• risk for preterm labor with multiple
• placenta previa after 26 weeks
• ruptured membranes
• preeclampsia or high blood pressure
• severe anemia
• have been advised to be on bed rest during your pregnancy

Moreover, even if you were allowed to exercise or go walking during pregnancy, you should stop immediately and contact your doctor if you are feeling dizzy or faint, extra tired, having shortness of breath, or have spotting after your exercise. 

While walking is considered low-risk during pregnancy, it's important to not overdo it and listen to your body. 

Prenatal Pilates

Pilates is a whole-body training regimen that is ideal for the pregnant body's ever-changing needs. Pilates can help at every stage of pregnancy, birth, and postpartum recovery.

Whether you're a beginner or a seasoned exerciser, a competent instructor can tailor the workout to your specific needs while still challenging you safely.

Pilates balances strength, mobility, and flexibility to support your body's structure, with a strong emphasis on your breath. Prenatal Pilates prepares you for labor and delivery, lays the groundwork for recovery, promotes pelvic floor health, and aids in the prevention or management of diastasis recti.

Here are some Pilates-based activities for pregnant women that are both safe and effective:

1. Pelvic floor muscle exercise

It strengthens the pelvic floor muscles and helps to avoid difficulties during and after childbirth.

• Sit on your knees, legs together, buttocks on the heels. You can also lie down with your head up and your knees bent.
• Pretend you're struggling to resist the need to urinate. You will feel the muscles contract.
• Hold this stance for ten seconds before gradually relaxing.
• Do it ten times.

2. Deep tummy strengthening

This exercise improves back support.

• • Lie on one side, knees slightly bent. Inhale and exhale slowly. And attempt to draw the belly in towards the spine.
• • You can also try compressing the pelvic floor muscles simultaneously.
• • Hold this position for ten seconds.
• • Gently relax your abdominal muscles and repeat ten times.

3. Pelvic tilts

It helps to strengthen your lower back and pelvis. This workout requires you to lie supine. As a result, do not attempt this without first visiting your physical trainer.

• Lie on your back with your knees bent and your head and shoulders lifted on a pillow. Breathe in slowly.
• Using your abdominal muscles, squeeze your lower back down while exhaling. When you do this, your pelvis tilts and your tailbone slightly raises.
• Hold for roughly 5 to 10 seconds.
• Do this five to ten times.

4. Upper back stretch

This particular exercise helps relieve back pain and enhances your posture.

• Sit cross-legged, with your back straight and your hands behind your head.
• Take slow, deep breaths.
• As you exhale, draw in your tummy and stretch your back as you gaze up at the ceiling.
• Take another deep breath and return to the starting posture by squeezing your shoulders.
• Do it five to ten times.

5. The cat stretch

This exercise strengthens the back muscles.

• Start on all fours, keeping your hands beneath your shoulders and knees beneath your hips.
• Take a deep breath while relaxing your tummy.
• While exhaling, draw your tummy inwards, arch your back upwards, and bend your head down to stare at your tummy.
• Breathe in again by gently returning to the starting stance.
• Do this five to ten times.

6. Thigh stretch

It helps strengthens the abdominal muscles, lower back, hips, and buttocks.

• Kneel on a carpet or mat with your knees hip-width apart and pull in your abs.
• Lean back and pinch your butt, then raise your arms parallel to the floor, palms down.
• Exhale as you drop your arms.
• Resume to the starting position.

7. The sword

Improves balance and develops abdomen, back, and leg muscles.

• Stand with your feet wider than your hips apart.
• Bend your knees and bring your right hand to your left knee, as shown in the figure.
• Raise your right hand upwards to the right, as if drawing a sword from your hip belt. While doing so, keep your gaze fixed on the hand.
• Do the same on your left side.

8. Sword arm

With this workout, balance is improved, and the abs, arms, back, and hips are strengthened.

• Kneel on the right knee with both hands on the floor. Stretch the left leg with your abs pushed in and your hips facing up.
• Inhale deeply as you raise your left hand to the sky and stare up at your hand.
• Exhale by lowering your hand to the beginning position.
• Repeat on the opposite side.

9. Wagging the tail

This exercise increases flexibility and stability while strengthening the lower back and abs.

• Begin on all fours, keeping your wrists aligned with your shoulders.
• Suck in your stomach, lift one knee, and move the leg in a circular motion.
• Do the same with the opposite leg.
• Do this three to four times.

Because every pregnancy is different, a standard Pilates practice is not appropriate for the majority of pregnant women. You'll need a pre and postnatal Pilates instructor (or a pre and postnatal Pilates program).

Weightlifting during pregnancy

Resistance exercise, including weight lifting, is considered safe during pregnancy by the American College of Obstetricians and Gynecologists. The following are the advantages of weight training during pregnancy:

• Improves back muscle strength
• Less difficult labor
• Improved Weight Management
• Reduces the chance of gestational diabetes
• Improved mood
• Body image enhancement
• Reduced risk of preeclampsia
• Improved weight control

If you don't currently have a weight lifting regimen, it's simple to get started with exercises that target numerous muscle groups and allow you to use weights or your own body weight.

Here are three easy weight-lifting exercises you can do at home:

You will require the following tools:

• Two dumbbells weighing 3 to 8 pounds each - use whatever weight is suitable for you.
• A strong chair
• A resistance band

Shoulder lateral raises

Sit up straight on the edge of a sturdy chair, knees bent, feet flat on the floor, hip-width apart. Hold a dumbbell in each hand with your hands by your hips, palms facing in.

Bend your elbows slightly, then raise your arms to the side – no higher than shoulder height – with your elbows leading the way. Lower your arms while keeping your shoulder blades pulled down toward your hips. Perform 10 to 12 reps.

Seated rows

Sit up straight on the floor, shoulders down, and chest elevated. Extend your legs in front of you, slightly bent at the knees. (If your hamstrings are tight, sit on a rolled-up towel or blanket to elevate your trunk and relieve lower-back strain.)

Wrap the resistance band around your feet's balls and grip the ends in your palms. Extend your arms in front of you, palms facing the floor and elbows slightly bent, hands level with shoulders.

Exhale and squeeze the center of your upper back by drawing your shoulder blades down and together. Continue to work these muscles by bending your elbows slightly behind your shoulder joint and pulling your arms toward your body as if rowing a boat.

Maintain a level line between your arms and your shoulders. Return your arms to the front slowly and with control. Perform 10 to 12 reps.

Squats

Stand with your feet slightly wider than shoulder-width apart, shoulder blades pulled down, and abdominal muscles tightened, facing the back of a chair. Extend your legs at the hips, with both feet pointing out and your knees directly over your toes.

Inhale and bend at the knees while maintaining a straight stance. Hold. Return to a standing position after exhaling. Perform 10 to 12 reps.

Tips for Lifting Weights Safely While Pregnant

• Three to four times each week, lift mild to moderate weights. For most healthy pregnant women, this is considered a safe range.
• Practice moves that are safe to do.
• Work out your entire body rather than focusing on certain muscle areas. This aids in the relief of pain in a specific place following an exercise.
• Concentrate on higher repetitions with less weight than usual.
• Throughout the workout, maintain a strong upper back and appropriate breathing.
• Concentrate on exercises that aid in postural alignment.

Experts agree that weightlifting is safe during pregnancy, as long as you consult with your healthcare physician first and are not suffering from any pregnancy-related health issues. However, there are some precautions you should take before beginning any workout plan, including weight training, while pregnant. These are some examples:

• Avoid lying on your stomach or back.
• Watch out for the abdominal area.
• Work with lighter weights.
• Avoid lifting weights higher than your head.
• Avoid strenuous exercises.

Core exercises for pregnancy

Unless your doctor has restricted activity during pregnancy, most abdominal workouts are safe early on (with some adjustments, as there are specific exercises to avoid while pregnant). Try these core-strengthening exercises at any stage of pregnancy:

Transverse abdominis breathing

Transverse abdominis breathing, also known as diaphragmatic breathing or belly breathing, stimulates your deepest core muscles (which maintain proper posture and prevent back discomfort) as well as your pelvic floor. It's a terrific approach to start any ab exercise and keep your core stable throughout the action.

1. Stand or sit up straight with your hands on your sides. Inhale to allow your sides, back, and tummy to expand.
2. Exhale to compress your abdominal muscles and lift your pelvic floor.
3. Consider "hugging your baby" toward you while you contract and release the pelvic floor.

Perform 3 sets of 10 reps.

Glute bridge

1. Begin by resting on your back with your feet hip-width apart and your knees pointed up. You should be able to reach the back of your heels with your fingertips if your heels are close enough to your butt.
2. Begin by taking a deep core breath to brace your core.
3. Lift your buttocks off the floor by pressing through your heels. Avoid arching your back and extending too far at the peak.
4. Return to your starting position slowly, releasing the pelvic floor as your hips touch the ground.

Perform 3 sets of 10 to 15 reps.

Side plank

1. Begin by laying on your left side, elbow underneath your shoulder. Legs should be long and stacked, and hips should be stacked and looking forward. Bend your knees to alter this ab exercise.
2. To engage your obliques, lift your right hip up (the sides of your core). Balance on the side of your bottom foot or, to modify, balance on your bottom knee while straightening your top leg and placing your foot on the floor for stability.
3. Hold for 20 seconds, then slowly lower down. Repeat on the other side.

Perform for 6 reps, 3 on each side, alternating every time. 

Bird dog

1. Begin by standing on all fours (with hands below shoulders and knees below hips).
2. Extend your right hand and left leg, pause, and reach long from your fingertips to your toes. Return each to their initial positions.
3. Continue alternating between the opposite sides (left hand and right leg). Tip: Move your hips forward for greater core engagement, or back for greater stability.

Perform 3 sets of 30 seconds.

Squat with rotation

1. Begin by standing with your feet slightly wider than shoulder-width apart and your toes turned slightly out. Squat deeply by bending at the knees. Maintain a high chest and a tight core.
2. As you rise to a stand, press with your heels and twist through your knees, hips, and torso, extending your arms to one side.
3. Return to a squat position, then repeat the rotation on the opposite side. Continue to alternate.

Perform 3 sets of 30 seconds.

Knee lift

1. Sit on your buttocks, knees bent, heels on the ground, and arms behind you, fingertips pointing toward your heels.
2. Brace your core and raise your hips to a "crab" position.
3. Inhale, then exhale to lift one knee and crunch it in toward your chest before returning your foot to the ground. Repeat on the other side. Continue to alternate.

Perform 3 sets of 10 to 12 reps. 

Is bowling safe during pregnancy?

If you bowled regularly prior to pregnancy, you should be fine bowling while pregnant. Bowling is a low-impact social activity that many people enjoy.

It is beneficial for pregnant women to maintain normal activities and routines, therefore bowling can be a safe hobby while pregnant. Even though it is low impact, some lifting and balancing are required, therefore appropriate body mechanics can help prevent discomfort or injury.

If you have preeclampsia, heart illness, placenta previa, or premature labor, or if you are carrying twins or multiples, you should avoid bowling until you consult with your doctor about the optimal level of exercise for your condition and stage of pregnancy.

Sports to avoid during pregnancy

When selecting your activities, be cautious and consult with your clinician. Avoid doing the following during pregnancy:

1. Any sport that involves a lot of jerkies, or bouncing motions that could lead to a fall, such as a horseback riding, downhill skiing, off-road cycling, gymnastics, or skating.
2. Any sport where you might get hit in the stomach, such as ice hockey, boxing, soccer, or basketball.
3. Any exercise requiring you to lie flat on your back (after the first trimester), such as sit-ups. When you lie on your back, your uterus presses against a major vein that returns blood to your heart. Lying on your back might lower your blood pressure and restrict the blood supply to your baby.
4. Activities that can lead you to hit the water hard, such as water skiing, surfing, or diving.
5. Scuba diving or skydiving. Decompression sickness can occur as a result of scuba diving. This is the point at which harmful gas bubbles grow in your baby's body.
6. Exercising at a high altitude (above 6,000 feet), unless you reside at a high altitude.
7. Activities that may raise your body temperature to dangerous levels, such as Bikram yoga (also known as hot yoga) or exercising outside on hot, humid days.

Sports during pregnancy: Don't ignore these warning signs

Low to moderate-impact cardiovascular exercises is safe and excellent forms of exercise when you're pregnant. That being said, remember that any physical activity can carry risks if you overdo it. 

According to Healthline, here are some warning signs that you shouldn't ignore when exercising while pregnant:

• chest pain
• headache
• bleeding from your vagina
• regular contractions of your uterus
• rapid heartbeat different from what you usually experience when exercising
• painful contractions
• dizziness
• fainting
• fluid leaking or gushing from your vagina
• calf swelling or pain
• shortness of breath different from what you usually experience when exercising
• muscle weakness
• changes in fetal movement
• pain in your hips, pelvis, or abdominal area

If you experience any of these symptoms, stop what you're doing immediately.  Call your doctor if you experience bleeding or fluid leaking from your vagina, calf swelling or pain, painful contractions, chest pain that does not go away pelvic or abdominal pain, or any changes in fetal movement.

As we have emphasized in this article, be sure to get clearance from your doctor before starting any sort of workout routine. And if you have concerns about activities you can and cannot do during pregnancy, do not hesitate to consult your gynecologist before doing it. 

Republished with permission from theAsianparent Singapore

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