Although regular exercise during a normal, low-risk pregnancy is proven to have many meaningful benefits for both mum and baby, there are some forms of exercise and types of moves that you should avoid while you are expecting. "If you've been regularly exercising prior to falling pregnant, it is fine to continue with your normal fitness routine, especially for the first few weeks," says Fiona Donald, nutrition and fitness specialist and former instructor at Urban Energy Fitness (urbanenergyfitness.com), which runs pre- and postnatal fitness classes in Dubai. "As long as you have the all clear from your doctor, you may also continue as your pregnancy progresses, with modifications made for your growing belly."
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However, there are some exercises that it's best to either modify or wholly avoid for the duration of your pregnancy, in order to lower the risk they could pose to you and your growing baby. It's also worth noting that you should always check first with your doctor before starting any form of physical activity while pregnant, especially if you were not very active prior to falling pregnant. Here's a run-down of some of the main fitness moves and exercises that should be approached with caution while you're expecting...
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CONTACT SPORTS: If you’re a keen basketball, football, volleyball or netball player, you may need to stand down from your team for a while – the trauma that an elbow or ball in the stomach could cause to your bump is not worth the risk. The same goes for workouts where contact can happen, such as kickboxing or boxing. Although you may be able continue with modified versions of such sports in the first trimester, once your bump starts to protrude it’s safest to postpone such activities until after your delivery.
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ACTIVITIES WHERE YOU COULD FALL: This might seem obvious, but sports such as horseback riding, skiing and cycling put you at risk of falling, the impact of which could harm your baby. Although keen cyclists might be reluctant to forego their favourite exercise, most experts caution against outdoor cycling for pregnant women – especially during the UAE summer, when you could also be at risk of overheating or becoming dehydrated. Variables such as uneven roads, other riders and even fumes in the air are also factors to consider. Indoor cycling or spinning is generally considered to be a safe alternative - but always check with your doctor first.
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OUTDOOR EXERCISE WHEN IT IS TOO HOT: Running is generally considered safe during pregnancy, especially if you were already running before you got pregnant. However, you will need to modify your routine for your growing body, and to take extra care when running or doing any form of exercise outside – especially during the UAE summer. It is important to stay hydrated and not to get too hot; overly strenuous exercise, or exercising outside when the temperature is very hot may increase the risk of hypothermia, dehydration or reduced uterine blood flow, with the associated risk of compromising the foetus' health, say UCJC researchers.
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HOT YOGA: As with exercising outdoors when it is too hot, Bikram Yoga or other hot yogas are not recommended. Urban Energy Fitness specialist Fiona warns that if mum gets too hot, you could potentially ‘cook’ your baby. She says “there is a chance that your core temperature will rise too high and this can lead to problems such as neural tube defects in your developing baby. You are still fine to do a regular yoga class, though we recommend finding a prenatal yoga class with an instructor qualified in prenatal yoga.”
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EXERCISES THAT PUT TOO MUCH STRAIN ON THE CORE: Fiona notes that “a pregnant woman can continue to do Pilates while she is pregnant, though some exercises will need to be modified as her pregnancy progresses and based on her own comfort level. It is important to let your instructor know where you are at in your pregnancy – some exercises are not recommended, particularly strenuous stomach exercises.”
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HIIT OR HIGH INTENSITY EXERCISES: While you may continue to do cardio, it should be done with moderation. “You can still participate in these exercises, but you need to keep the intensity to a moderate level,” says Urban Energy Fitness expert Fiona. “This is also dependent on how fit you were prior to falling pregnant – if you were very fit and used to work out at a high intensity you may still be OK to work out at a reasonable high intensity as your body is used to it. As a general rule if you cannot speak a full sentence during the exercise the intensity is too high. The issue with this being that the core body temperature may rise too much, which can be detrimental to the developing baby.”
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PUSH-UPS: Experts urge caution while performing exercises that put pressure on your abdomen, such as push-ups. “If mum has been exercising regularly prior to pregnancy and has previously been performing full push-ups, she is perfectly fine to continue to do so in her first trimester,” says Urban Energy’s Fiona. “As her pregnancy continues, and the developing baby starts to put pressure on the abdominal wall, mum will need to keep an eye out for signs of abdominal separation, known as diastasis recti. If she suspects that she has this condition then she will need to modify her push-ups to her knees. Full push-ups put too much pressure on an already weakened abdominal wall and so we generally don’t recommend full push-ups to anyone in their third trimester of pregnancy, mums carrying multiple babies, or if there is a history of diastasis recti in previous pregnancies. Box push-ups are recommended if diastasis is present.”
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SIT-UPS: Sit-ups are also on the caution list, along with other abdominal workouts. “Sit-ups are OK for the first trimester of pregnancy, but after the 16-week mark, the growing baby will be lengthening and stretching your abdominal muscles and performing sit-ups will just add to the stress and may lead to abdominal separation,” says Fiona. “It doesn’t mean you need to neglect your core muscles – focus on your deeper abdominal muscles, your TVA or transverse abdominis, which will help support your baby and your spine as your pregnancy progresses. You should also focus on keeping the pelvic floor muscles strong.”
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EXERCISES THAT INVOLVE LYING ON YOUR BACK: While pelvic tilts can be very beneficial for strengthening the pelvic floor muscles, which is very good for preparing your for labour, you should avoid exercises that require extended time lying on your back after your first trimester (try to keep it below three minutes). This is because the weight of your uterus puts pressure on a major vein called the vena cava, which can reduce blood flow to your uterus, brain and heart. It could make you feel dizzy or breathless, but the reduced blood flow to the uterus could also be harmful for your baby if it is over an extended period of time.
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HOW TO EXERCISE SAFELY: Before doing any type of activity during pregnancy, it’s vital to get the all-clear you’re your doctor. Then Urban Energy Fitness instructor Fiona recommends the following exercises to strengthen while pregnant. “For most women, squats and lunges are perfectly fine to perform throughout pregnancy – some women do find they get a little uncomfortable towards the end of their pregnancy due to the hormone relaxing, which allows tendons and ligaments to become a little more lax. Some women notice this particularly around their pelvic area, so we would recommend exercises that still work those muscles but in a way that mum feels more stable and supported – i.e. holding on to a chair, with a wider stance or against a wall.”
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WHERE TO FIND PRENATAL FITNESS CLASSES: For those interested in safe, circuit-style group fitness, Urban Energy Fitness offers prenatal and baby-friendly postnatal fitness classes twice a week, while ReBalance ME also offers a timetable of prenatal and mum-friendly fitness sessions. Look into prenatal Pilates or Prenatal Yoga – companies such as Real Pilates, Optimal Mums and Om Moms have a timetable of prenatal classes. And if you have a personal trainer, make sure they have prenatal qualifications, so they know exactly how your workouts should be modified for your growing body.
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