Exercises and Activities to Avoid in the Second Trimester
Modify and do what’s right for you, but always check with your healthcare provider.
Contact Sports: Avoid activities like football, rugby, hockey, or martial arts, as they carry a risk of abdominal trauma from physical contact.
Activities with a Risk of Falling: Sports such as skiing, climbing, or horse riding can be risky due to the potential for falls. Your growing bump alters your center of gravity, making it harder to maintain balance.
Exercises Lying Flat on Your Back: After 16 weeks of pregnancy, avoid exercises that require lying flat on your back for extended periods. The weight of the baby can press on major blood vessels, leading to low blood pressure, dizziness, and reduced blood flow to the baby.
Scuba Diving: This activity is unsafe during pregnancy, as it puts the baby at risk of decompression sickness.
Exercising at High Altitudes: Avoid exercising at altitudes over 8,000 feet (2,500 meters) unless you are accustomed to it, as it reduces the oxygen supply to you and your baby.
Unmodified Weightlifting: Weight training is beneficial during pregnancy, but modifications may be necessary. Focus on maintenance rather than increasing weightlifting goals, and consider using lighter weights with increased repetitions.
Cycling on Roads: As your pregnancy progresses, your shifting center of gravity may affect your balance, making cycling more dangerous. Consider riding a stationary bike as a safe alternative.
High-Intensity Interval Training (HIIT): Engaging in high-intensity workouts without prior conditioning can lead to overexertion. It's essential to listen to your body and avoid pushing beyond comfortable limits.
General Recommendations
Consult Your Healthcare Provider: Before starting or continuing any exercise regimen during pregnancy, consult with your healthcare provider to ensure the activities are safe for your specific situation.
Listen to Your Body: Pay attention to your body's signals. If you experience discomfort, dizziness, or shortness of breath, stop the activity and rest.
Stay Hydrated and Avoid Overheating: Ensure adequate hydration and avoid exercising in hot, humid conditions to prevent overheating.
Sources: Babycenter, Tommy.org
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