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In the not so distant past, the sight of a pregnant woman on a basketball or tennis court would case quite a stir. Not so today. Now, more than ever, women are being encouraged to participate in exercise during pregnancy, and to continue continue enjoying a wide variety of sports and other physical activities during pregnancy.
Even the American College of Obstetricians and Gynecologists (ACOG) has embraced an updated set of guidelines that expanded the list of acceptable exercise activities during pregnancy. Today, most obstetricians believe that as long as exercise is not done with an eye towards weight loss, and your diet can compensate for the caloric losses of working out, even strenuous activities are considered okay for some women during pregnancy.
Because, however, every pregnancy is different, and every woman's personal health profile strictly her own, the exercises that are right for one pregnant woman may spell disaster for another- so it's important to check with your obstetrician before starting any exercise program.
That said, there are a number of exercise activities that doctors universally agree on as being generally safe and recommended during pregnancy. These include:
· Swimming (no diving)
Swimming (no diving) Riding a stationary bike
Walking Kegel exercises
· Low impact aerobics
Water aerobics
· Stretching and toning
Stretching and toning Tai Chi
Participation should last around 30 minutes, and take place up to 5 days a week. If you want to exercise longer - up to 60 minutes a day- check with your doctor first.
There are also some activities that doctors generally believe are unsafe to do during pregnancy - or should only be done with extreme caution.
The sport activities to avoid during pregnancy :
Anything involving a high risk of falling or abdominal trauma including:* Downhill skiing * gymnastics * horseback riding * water skiing * High impact aerobics * bicycling on uneven terrain or wet pavement * Jogging on uneven or wet surfaces * scuba diving * Inline skating * Ice skating
Also keep in mind that after the 20th week of pregnancy, many experts caution against any exercise that requires that you lie on your back, or stand motionless in one position for an extended period of time- such as certain yoga poses. You should also avoid deep knee bends, full sit-ups, and lunges since all three can strain ligaments and increase the risk of tears in the pelvic region.
Safe Exercise and Pregnancy:
What You Should Know
For more advice on exercise and pregnancy,
plus nutrition information and health advice
Exercise and Pregnancy: What You Should Know
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