Congratulations — you’re pregnant! You may have many questions about ways to stay healthy during pregnancy, and what types of activities are appropriate. Depending on your situation, exercise is beneficial and an essential component of pregnancy care. There are some activities, however, that you should avoid, according to the doctors at Genesee Valley Obstetrics & Gynecology, in Rochester, NY.

What Exercises Should Pregnant Women Avoid?

1. Rigorous or Extreme Sports

Joints and ligaments become loosened during pregnancy, because of a hormone called relaxin. This can make them more susceptible to strains or injury. The body’s center of gravity and balance changes as the baby grows, making even familiar sports more challenging and hazardous. Pregnancy is not the time to begin a new rigorous exercise program. If you are an experienced runner or cyclist, then you may continue into your second trimester. Sports such as skiing, surfing, or aerobics present an increased fall risk as balance changes. Heavy weight training or exercising on your belly are also not recommended. Good pregnancy care includes exercise that is gentle and respectful to your changing body.

2.  Scuba & Horseback Riding

These two sports are more dangerous for pregnant women because of the specific hazards they present. The decompression of scuba, as well as the possibilities for air bubbles to form in the blood can be harmful to your baby.  Horseback riding presents a significant fall risk and the added unpredictability of the horse. 

3. Yoga & Pilates

Some forms of yoga, such as prenatal or yin practices, offer modifications for the pregnant yogi. But many poses, such as twists, inversions, or backbends are not recommended during pregnancy. Pilates in the first trimester is good for core strength, but you will need to modify for a growing belly and increasingly relaxed ligaments as the pregnancy progresses. Like with yoga, look for classes that are specifically designed for pregnant women with experienced and certified instructors.

Proper pregnancy care will require some shifts from your routine. Exercise is still necessary, so ask your doctor about what is right for your specific situation. Pre-natal yoga, swimming, and walking are all examples of generally appropriate activities for moms-to-be. Genesee Valley Obstetrics & Gynecology PC offers full pregnancy care — pre and post-natal — and women’s wellness and annual exams. Call (585) 232-3210 to book an appointment or go to their website to discover more about their services and surgical procedures.