Exercises you should avoid during pregnancy

Simple and light  exercises may be safe and very useful during pregnancy. Exercises like walking and swimming help you to have a better sleep and increase your stamina and strength when you are pregnant but there are some kind of exercises that you should avoid to protect yourself and your baby from risks. If you were doing some exercises before pregnancy you should consult your doctor to continue or not. Please follow your doctor’s instructions to learn the suitable exercises and how to perform them. Here are some kind of exercises that you should  avoid during pregnancy.


Weight loss exercises

You gain weight during pregnancy and this is indispensable although you may feel physically and psycholologically uncomfortable because of this excess weight, but you should postpone the losing weight after birth. If you eat healthy food and care your diet, this weight gain is a sign that your baby is growing.

Hard team sports/ contact sports

You may be exposed to an injury in contact sports and high impact sports like football, soccer, basketball, volleyball and hockey. You may fall and  any abdominal trauma may harm your baby or cause miscarriage.

Sports that may cause fall

Exercises that requiring balance like skiing, horseback riding, bike riding may cause falling and may harm your baby, especially in first trimester avoid this type  of exercises.

Sports that require athletic performance

These kind of exercises are dangerous because they may decrease the blood stream to your baby.


Your joints are more relax than normal when you are pregnant so jumping and bouncing may harm your baby and also your joints.

Extremely hot weather/ high temperature

Try to avoid exercising in high temperature especially in summer to prevent dehydration. In morning or evening you may exercise in cool weather also take care your water intake to prevent dehydration. Also high temperature may cause miscarriage and neural tube defects in your baby.

Lying flat on your back

When you lie down on your back, placenta, amniotic fluids, baby and the uterus may cause pressure on the vessels which carry blood to the legs and feet. This pressure may cause a syndrome that is called ; supine hypotensive syndrome. This condition may cause dizziness and low blood pressure. Try to avoid exercises which require lying on your back.

High altitud

If you are planning a trip to a high altitude place, be careful don’t exceed 2000 mt. Oxygen level is decreased in this altitude and this may reduce your baby’s oxygen supply.

Scuba diving

Scuba diving may cause pressure and so birth defects in your baby, postpone diving after the birth.


Don’t  do exercises more than 45 minutes. Stop exercising and consult your doctor if you have this kind of symptoms;

  • Headache
  • Dizziness
  • Rapid heartbeat
  • Shortness of breath
  • Chest pain
  • Fatigue
  • Vaginal bleeding
  • Premature contractions
  • Light-headedness
  • Weakness


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