What exercises should be avoided during pregnancy?

Exercises to Avoid During Pregnancy

Pregnant women should avoid activities which involve physical contact or danger of falling, scuba diving, exercise in excessive heat/humidity, and non-stationary cycling as these activities carry significant risk of maternal and fetal trauma. 1

High-Risk Activities to Avoid

Based on the 2019 Canadian Guideline for Physical Activity throughout Pregnancy, the following exercises and activities should be avoided:

Absolutely Contraindicated Activities:

• Scuba diving - The fetus is not protected from decompression sickness and gas embolism 1
• Contact sports - Risk of abdominal trauma (e.g., ice hockey, boxing) 1
• Activities with high risk of falling - Including but not limited to:
  • Horseback riding
  • Downhill skiing
  • Gymnastics
  • Olympic lifts 1
• Non-stationary cycling - Higher risk of falls due to changing center of gravity 1
• Hot yoga or exercise in excessive heat/humidity - Risk of dehydration and hyperthermia 1
• Exercise at high altitude (>2500m) for women not acclimatized 1

Environmental Considerations:

• Avoid physical activity in excessive heat, especially with high humidity 1
• Maintain adequate hydration before, during, and after physical activity 1

Exercise Modifications During Pregnancy

Abdominal Exercises:

• Women with diastasis recti (separation of abdominal muscles) should:
  • Avoid abdominal strengthening exercises like abdominal curls
  • Seek physiotherapy advice
  • Continue aerobic exercise like walking 1

Supine Position:

• Modify physical activity to avoid the supine position (lying on back) if feeling unwell 1
• This recommendation is based primarily on expert opinion rather than strong evidence 1

Breathing Technique:

• Avoid excessive Valsalva maneuver (straining while holding breath) 1
• Women who experience light-headedness should avoid breath-holding during exercise 1

Warning Signs to Stop Exercise

Stop exercise immediately and seek medical attention if experiencing:

• Persistent excessive shortness of breath that doesn't resolve with rest
• Severe chest pain
• Regular and painful uterine contractions
• Vaginal bleeding
• Persistent loss of fluid from the vagina (indicating rupture of membranes)
• Persistent dizziness or faintness that doesn't resolve with rest 1

Safe Exercise Alternatives

Instead of high-risk activities, pregnant women should consider:

• Brisk walking
• Stationary cycling
• Swimming or aquafit
• Resistance training (following safety guidelines)
• Mixed aerobic and resistance training programs 1

These activities are associated with less risk of falling or physical contact while still providing health benefits during pregnancy 1.

Special Considerations

For women with specific medical conditions previously considered contraindications to exercise, recent evidence suggests that many may actually benefit from regular physical activity with appropriate modifications 1. However, exercise remains absolutely contraindicated with:

• Severe cardiorespiratory disease
• Placental abruption
• Vasa previa
• Uncontrolled type 1 diabetes
• Intrauterine growth restriction
• Active preterm labor
• Severe pre-eclampsia
• Cervical insufficiency 1

By following these guidelines and avoiding high-risk activities, pregnant women can safely enjoy the benefits of regular physical activity throughout pregnancy while minimizing risks to maternal and fetal health.