Walking is the most commonly advised and easily done, even if women feel bloated, winded, huge and not up to the task. It is great for the human body to be in motion and anything that can get your heart pumping, lungs filling with oxygen, while having fun, being out in nature with pets, family, friends, can even lift your mood, while improving the fitness level all-round.
Sports requiring balance will pose a danger and increase risk for injury and pregnant women are best advised to cease these until after delivery and a period of healing for your body, allowing the center of gravity to return.
Energy levels will also vary during the day, so be sure to not push too hard, beyond, despite fatigue , dizziness or any heart palpitations, shortness of breath or any pains. Do not push your heart rate target zone over the 160 beats per minute level.
There is a correlation between birth defects and too quick rising body temperatures, so keep it constant and do not work out on hot humid days, staying hydrated and cool. No sit ups, no heavy weights or lifting as this increases the risk of tearing, leaking, even miscarriage.
As a pregnant exerciser be smart and wiser in the choices of the sports, hobbies, activities and workouts that you prefer and partake in. Do things in moderation and be safe. NEVER put yourself or the baby in harms way can be your rule of thumb. Think before you do!
Most experts would advise against any of the following during any of the three trimesters of your pregnancy:
- avoiding any type of activity that could pose a risk of abdominal injury
- bouncing
- jarring
- jumping rope or lunging, leaping forward or over obstacles
- Marathons (walking or running)
- No contact sports
- No downhill skiing
- No scuba diving
- spinning classes or any activity that involves movement up and down
- sports that require you to change direction quickly, increasing risk of slip, falls, injuries etc.
