It is true that you should be active during pregnancy, but it is important to understand how much effort you can exert when it comes to working out. You have to bear in mind that your growing baby places some limitations on your body and you have to consider those limitations while determining an exercise plan. There are exercises not to do during pregnancy – they are usually too high impact and can affect your baby's blood supply or overall growth. While it certainly makes sense to talk to your healthcare provider to determine what to do and what to avoid during pregnancy, you can always keep some basic guidelines in mind when working out in pregnancy.

Exercises Not to Do During Pregnancy

You should avoid certain types of exercises throughout your pregnancy because they can affect the growth of your baby. For instance, you should avoid exercises that are jarring or bouncing. You may run though if you run as a habit before becoming pregnant. It is better though to avoid leaping exercises and others that make you change direction suddenly. Moreover, you should talk to your doctor immediately if you experience breathing difficulties, bleeding, or pain while following any type of exercise routine.

1. Muscle-Toning Exercises

Your growing baby is going to put extra pressure on your arteries that will affect your exercise routine and sleeping position. Therefore, it is important to avoid abdominal crunches and other similar exercises, especially when you are 3-month pregnant. You should also avoid inverted poses, such as handstands, upside-down bicycles, and certain yoga positions.

2. High-Risk Sports

The general rule to consider is that you should avoid every sport that puts you at a risk of receiving a hit on your abdominal area. Similarly, you should not engage in sporting activities that come with potential falling risk. Some examples are football, basketball, horseback riding, and skiing.

3. Medical Conditions and Exercise

You may consider staying away from exercise when you have certain conditions such as placenta previa, cervical insufficiency, high blood pressure, bleeding in second trimester, and anemia. It is also best to avoid exercise during pregnancy when you also have a lung or heart disease.

Don'ts for Exercise During Pregnancy

Keeping the abovementioned rules in mind will help you identify exercises not to do during pregnancy, but you should also take special care when it comes to performing certain activities. Here are some considerations for anyone interested in engaging in physical activities during pregnancy:

• Never use heavy weights or jerking movements later in your pregnancy because hormonal changes make your body more malleable and increase your risk of becoming injured.
• Never let your body temperature go beyond 102°F and ensure that your heart rate stays under 140BPM.
• Never compress or twist your torso, abdomen, or spine while exercising.
• Never exercise more than 3-5 days a week because your body needs a longer recovery time during pregnancy.
• Never engage in heavy weight training lifts because they put too much stress on your musculoskeletal and cardiovascular system.
• Never stick to movements or positions that make you hold your breath for extended time.
• Never opt for exercises that make you lay on your stomach.
• Never stand still for extended hours.
• Never opt for scuba diving as a sporting activity because the pressure can lead to fetal decompression sickness and other birth defects.
• Never engage in sports at altitude because they have the risk of causing altitude sickness that reduces the oxygen supply to your baby.

When Should You Not Exercise During Pregnancy?

Besides knowing about exercises not to do during pregnancy, it is equally important to find out more about people who should avoid exercising throughout pregnancy. For instance, it is better to avoid any exercise if you have medical problems, such as heart disease, asthma, or uncontrolled Type-1 diabetes. Similarly, you should not exercise when you have an obstetric condition such as weak cervix or bleeding.

It makes sense to avoid aerobic exercise during pregnancy if you have restrictive lung disease, bleeding, incompetent cervix, placenta previa after 26 weeks of pregnancy, ruptured membrane or pregnancy-induced hypertension. You can do aerobic exercise with care if you have chronic bronchitis, history sedentary lifestyle, orthopedic limitations, poorly controlled hypertension, severe anemia, extreme morbid obesity, or poorly controlled hyperthyroidism. Heavy smokers should exercise under the supervision of their healthcare providers.

Signs You Should Stop Exercises

Sometimes, you know the ins and outs of working out during pregnancy, but things can go wrong without notice. While exercising, you should always watch out for signs that indicate underlying problems. It is important to stop exercising immediately if you experience any of the following signs:

• You experience severe chest pain.
• You experience pelvic pain, abdominal pain, or persistent contractions.
• You have a headache that does not get better by Tylenol and rest.
• You feel dizzy, lightheaded or nauseated during exercise.
• You feel clammy or cold and experience spotting or bleeding.
• You experience rapid or irregular heartbeat.
• You notice vaginal fluid that leaks steadily.
• You have swelling in hands, ankles, or face that develops suddenly.

What's more, you should also go see your doctor if you are short of breath, have muscle weakness, or have difficulty walking while performing certain exercises. Do not wait for things to go bad!