Staying active during pregnancy is an important component of maintaining your overall well-being and vitality. Engaging in the right physical activities can significantly enhance your stamina, ease pregnancy discomforts, and support you during labor and delivery. While sports and fitness routines might have played an essential role in your life before pregnancy, it’s vital to recognize that some activities may pose risks now. Let's explore how to make informed choices during this transformative time.

The Basic Rules of Exercise During Pregnancy

When selecting an exercise routine during pregnancy, focus on activities that raise your heart rate to a moderate degree without leading to exhaustion or overheating. It's essential to be cautious, particularly with certain water activities, as elevated body temperatures can increase the risk of certain birth defects. Keep these guiding principles in mind:

• Avoid exercises with a high risk of falling.
• Refrain from outdoor workouts on particularly hot days.
• Steer clear of contact sports that may involve physical collision.
• Avoid exercises at high altitudes where oxygen levels are lower.

Good Sports/Bad Sports

Determining the right sports for you during pregnancy can depend greatly on your pre-pregnancy fitness level and any existing pregnancy complications. Experienced marathon runners may continue running with medical clearance, while starting marathon training after pregnancy onset isn't advisable, especially if you're new to long-distance running.

• Good Sports: Running, jogging, swimming, walking, tennis, golf, cycling, and bowling. These typically offer low-impact or a lower risk of falls.

• Bad Sports: Football, skiing, skateboarding, rock climbing, roller skating, scuba diving, weightlifting, and mountaineering. Such activities generally come with high impact or a higher risk of falls.

Exceptions to the Bad Sports Rule

While crafting a 'good sports' vs 'bad sports' list at first seems straightforward, the nuances of individual fitness levels and health conditions can create exceptions. For example, if you're accustomed to weightlifting, your obstetrician might okay continuing it in moderation during your pregnancy, assuming there are no history of pregnancy complications or miscarriage. Your healthcare provider will assist in tailoring sports recommendations specific to your situation.

Some activities, however, remain consistently risky. For instance, scuba diving, due to its requirement for body depressurization, poses significant risk as the fetus cannot depressurize efficiently. Evidence has linked scuba diving in pregnancy to an elevated risk of fetal complications.

Staying active through appropriate sports not only keeps you in great physical shape but also supports a healthy pregnancy journey. The general guideline is straightforward: if the sport involves significant risk or impact, consider safer alternatives that keep you and your baby protected.

Ultimately, avoid sports that pose a high risk of injury, as these risks not only affect your health but also have the potential to impact your pregnancy, potentially leading to complications such as fetal injury or premature delivery.

Activities and Sports During Pregnancy

• Boxing
• Bicycling
• Baseball/Softball
• Basketball
• Car Racing
• Cheerleading
• Football
• Hang Gliding
• Hiking
• High Altitude Activities
• Hockey
• Horseback Riding
• Hot Tubs
• Kickboxing
• Lacrosse
• Lifting Weights
• Mixed Martial Arts
• Motorbiking
• Mountaineering
• Rock Concerts
• Roller Coasters
• Roller Skating
• Rugby
• Saunas
• Scuba Diving
• Skateboarding
• Skiing
• Sledding
• Soccer
• Spinning
• Springboard Diving
• Swimming
• Tennis
• Trampolines
• Volleyball
• Water Rapids
• Waterskiing
• Wrestling
• Yoga