Safe Sports to Play During Pregnancy
It is possible to continue playing some of the sports during pregnancy. But it is necessary to avoid any sport that is physically extreme. The best way out is to check with the sports doctor if the particular sport is safe during pregnancy. The sports woman should always stop immediately and consult her doctor if she starts to feel unwell, experiences pain, feels dizzy, or experiences bleeding.
Conditions such as difficult or labored breathing prior to exertion, calf pain or swelling, headache, chest pain, muscle weakness, pre-term labor, amniotic fluid leakage, and decreased fetal movement, too, need immediate medical attention.
Sweating more than usual is a common phenomenon during pregnancy. So, a woman athlete should drink lots of water, especially before, after and during any type of exercise and sporting activities.
Some of the sports which could be played or should not be played are discussed here.
Badminton: Badminton can be a pregnancy-safe sport that can be played in the earlier stages of pregnancy. It can be strenuous for a pregnant woman, so better play doubles.
Basketball and Boxing: It’s better to avoid playing contact sports like boxing and basketball during pregnancy time, because in these sports the injury risk due to collision and risk of falling is more.
Cycling: Cycling can be done in moderation, but one should be careful during the later stages of pregnancy, as there are more chances to fall due to lack of proper sense of balance. One should stop if she begins to feel uncomfortable. The sports woman should consult her doctor if there are problems with pelvic joint discomfort.
Diving: A pregnant athlete can dive from a height of 3 feet or less, during pregnancy. However, diving from any height more than 3 feet poses is risky for the pregnant woman and her baby.
Scuba Diving: Scuba diving during pregnancy is not safe. This might lead to birth defects in the baby and sometimes lead to baby’s premature death.
Gymnastics: In gymnastics the risk of falling is more than any other sport. So, it is not all advised for a pregnant sportswoman to participate in gymnastics.
Football and Hockey: Contact sports like football and hockey are not safe sports to be played during pregnancy. This is because of possible injury to the player or to the baby if she collides with another player, or is hit with a stick or ball, or falls. These sports become dangerous especially from second trimester onwards.
Mountain Biking and Mountaineering: These are risky sports and a sportswoman should completely avoid playing them during pregnancy, especially from the second trimester. There are several risks involved like possible injury from a rapid blow from a blunt object or a fall.
Judo: It is also not advised during pregnancy, especially from second trimester. This is because of possible injury to the pregnant sports woman or her baby if she receives a rapid blow or if she falls.
Netball and Squash: This sport should be avoided during pregnancy, especially in third trimester. This sport puts a lot of stress on the joints, leads to jerky and sudden movements, and makes the athlete lose balance.
Skating, Skiing, and Snowboarding: Even experts may fall, sometimes quite dramatically. With impaired balance which often comes with pregnancy, these sports are not recommended during pregnancy.
Swimming: Swimming during pregnancy can be very relaxing because of the feeling of weightlessness as the water supports the swimmer. It is both gentle and effective. The temperature of the water used for swimming should be 18-25°C. The pregnant athlete should not use steam rooms and hot tubs.
Tennis: This is not a pregnancy-safe sport because of the inevitable falls and injuries. A pregnant athlete can play doubles, but with care.
Weight Training: Weight training is associated with back problems. A pregnant woman is already at the risk of back problems due to carrying the baby. So, it is better avoid weight training during pregnancy. Even if done it’s better to do after taking experts’ advice.
Other Important Considerations
Exercise at High Altitudes
Several research studies suggest that exercising at high altitudes of above 7,500 feet as unsafe. If you are a pregnant woman living at high altitudes, it is better you take the advice of health care provider and get proper guidance on exercising at high altitudes.
Avoid the Activities With Risk of Falling
Several activities like Ice skating, rock climbing and other activities have a higher risk of falling. So, it is advised to avoid such high risk activities during pregnancy. Get proper recommendations from your physician on high risk activities during pregnancy.
No High Impact Aerobics
Generally, aerobic exercise is a healthy choice or the pregnant woman and her baby within. You can do low impact aerobics with th help of a fitness expert. However, high impact aerobics should be avoided as it involves jumping, hopping and bouncing which is not good for the pregnant woman. During pregnancy, the center of gravity of your body changes with time making you susceptible to exercise related injuries. Especially, if you have a history of miscarriage or pregnancy complications, it is advised to avoid high impact aerobics with no doubt.