Working out while pregnant 2
Being sick while pregnant is probably the absolute worse thing I can think of right now. I was down and out for about 4 days with a tonsil and lymph node infection, so that meant no working out and basically no anything else. Thankfully, hubby took Little Man to the in-laws and I got to really rest. FYI, you can take amoxicillin while pregnant 🙂 Keep yourselves healthy during this crazy, germ-filled time.
So here is the next post on working out while pregnant. Let’s talk about things that you really shouldn’t do in terms of exercise while you’re knocked up. As always, make sure to ask your OB before working out.
Who shouldn’t exercise: You really shouldn’t do much exercise if you have
- bleeding or spotting
- a low placenta
- threatened or recurrent miscarriages
- a history of early labor (before 37 weeks is considered early)
- previous premature births (kinda goes with the one above)
- a weak cervix
Physical changes that may affect exercise:
- You and your baby require more oxygen, so you may feel more out of breath than you usually do while exercising.
- Hormones like relaxin make ligaments stretch easier and bones softer, so the risk of injury is higher.
- Your center of gravity shifts, throwing you off balance, making it easier to fall. (If you’re already clumsy like me, you should really watch this).
Exercises and activities to avoid while pregnant:
- Holding your breath while exercising. (You shouldn’t do this while you’re not pregnant; it causes your blood pressure to go through the roof.) BREATHE!!!
- Activities where falling is likely, such as skiing or horse-back riding.
- Contact sports, like basketball, football, softball, soccer, etc. (With Little Man, I coached basketball and was out on the court every day with the girls…looking back, probably not the best choice lol)
- Any exercise that could cause even mild abdominal trauma
- Extensive hopping, jumping, skipping, and bouncing. (So those of us who like plyometrics, should definitely take it easy on those.)
- Deep knee bends, full sit-ups, double leg raises, and straight leg toe-touches (those last two should be avoided any way since they put too much strain on the back)
- Any exercise that has you on your back or right side for too long (3 min is too long). In fact, after the first trimester, its best to avoid laying on your back.
- Waist twisting while standing
- Heavy exercise spurts followed by long periods of no activity. Get active and stay active!
- Exercise in hot, humid weather…sorry Southerners!
Exercises that are great for preggos:
- Stationary biking
- Low-impact aerobics
- Jogging (in moderation and only if you were a runner beforehand)
- Light strength training
Remember, if you were super active before pregnancy, you can still be super active. Just tone it down a notch, ok? You can still run, but you shouldn’t run a 10K. You can still lift, but don’t try to set any personal records. Crossfitters, pull back a bit and no jumping!!! I’ve had to really keep myself in check…I just want to do a burpee!!!
PS. No burpees…I’m sure all of you are so sad about that.
Stay sweaty, my friends!