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Is it Safe? Recreation in Pregnancy
by Marjorie Greenfield, M.D.
reviewed by Marjorie Greenfield, M.D.
Whether you are going on vacation or just living your life, you may wonder how much you have to limit your fun just because you are pregnant. Most of the time, you don't. New research has shown that in most pregnancies, being active is good for both mother and baby. Some recreational activities, though, are better to put on hold until after you have given birth. Here is a list of the sorts of physical activities you might like to do for recreation. Be sure to tell your doctor about whatever you plan to do, since she may have recommendations or restrictions that are specific to your situation.
Running and jogging
High impact aerobics
Lifting weights
Spinning
Contact Sports
Activities with Risk of Falling
Exercise at High Altitude
Roller Coasters
Scuba Diving
Water Skiing
Swimming
Sun Tanning
Insects
- Running and jogging
Runners who keep up an intense level of exercise gain less weight during pregnancy, have leaner (less fat) babies, deliver about a week earlier than they would have, and have shorter labors--all desirable benefits. Less intense exercise regimens, or starting to exercise after the first trimester are still good for your well-being but may not have as many advantages for you and the baby. Check with your doctor or midwife for individualized recommendations.
- High impact aerobics
Intense aerobic exercise is generally good for pregnant women and their fetuses. So why do we hear that standard high impact classes aren't okay in pregnancy? When pregnant, your ligaments are more relaxed due to the effects of the pregnancy hormone progesterone. Theoretically that could increase the risk of joint injury, but research hasn't shown this to be true. While most "prenatal" exercise programs are low impact, there is no specific reason that regular aerobics cannot be continued throughout pregnancy, as long as you are healthy and your pregnancy is uncomplicated. Watch your balance, though, as your tummy gets big and your center of gravity shifts forward.
- Lifting weights
Why do we always hear that heavy lifting is unsafe in pregnancy? It may surprise you to learn that the risk of lifting is not injury to the baby but injury to the mother. Pregnancy hormones cause your ligaments to soften, which helps your pelvis widen to make room for childbirth. As a result of having softer ligaments, your joints may be less stable than usual. In addition, your center of gravity moves forward during pregnancy, putting more stress on your lower back during lifting. Since there haven't been studies on lifting weights for exercise during pregnancy, it is wise to check with your doctor or midwife before you start or continue a weight program, and be sure to use good mechanics for any lifting that you do--for exercise or in your regular daily activities.
- Spinning
This popular class mimics bicycle racing using stationary bikes. The exercise is mostly aerobic, with bursts of anaerobic accelerations. Preliminary studies don't show any significant risk to mother or baby, but non-weight bearing exercise like biking may not provide all the benefits (see above) of running or aerobics.
- Contact sports
One of the principles of exercise in pregnancy is to avoid direct trauma to the abdomen, particularly after the first trimester, when the uterus grows above the pelvic brim and is no longer protected behind the pelvic bones. The bottom line: contact sports are inadvisable after the first trimester.
- Activities with risks of falling
Downhill skiing, roller blading, rock climbing and other similar activities can all lead to falls. While the fetus is fairly well protected in her fluid-filled sac, a blow to the abdomen can injure the placenta, the organ that provides the baby with oxygen and nutrients. After the first trimester, when the uterus grows above the protection of the pelvic bones, even fairly mild abdominal trauma can lead to placental abruption, the premature separation of the placenta from the wall of the uterus. The bottom line: avoid activities in which you risk taking a hard fall.
- Exercise at high altitude
Studies done at moderate altitude (less than 7300 feet) indicate that short bouts of exercise are well tolerated, but studies of women living at high altitude (10,000 feet) have shown increased rates of many pregnancy complications. Until there is some evidence of safety, it is best not to exercise at altitudes over 8000 feet, even if you are acclimated to the area.
- Roller coasters and other activities with sharp starts and stops
Rapid starts and stops can create shearing forces inside the uterus. While there isn't any research on roller coasters in pregnancy, we do know that car accidents can cause separation of the placenta from the wall of the uterus, or placental abruption, even when there isn't direct trauma to the uterus. Roller coasters, with their rapid stops and drops, may be just as unsafe as car accidents for babies and mothers-to-be. Bottom line: stay off the wild rides until after the baby is born.
- Scuba diving
Fetuses don't seem to tolerate decompression. Miscarriage, birth defects, low-birth-weight infants, prematurity, and stillbirth have been shown to be more likely in the pregnancies of women who dive. Some experts believe that it is safe to dive to less than 30 feet since decompression isn't required, but that is controversial. Until more safety research is done, it is probably best to refrain from scuba diving during pregnancy.
- Water skiing
There have been rare reports of injuries to the birth canal in water skiing accidents, so water skiing is not recommended in pregnancy.
- Swimming
Swimming and water aerobics are great exercises for pregnant women. Since these activities are not weight bearing, they don't have some of the benefits of running or aerobics on terra firma (see above), but the water supports your extra weight, keeps you cool, improves leg swelling, and generally makes you feel wonderful. And while scuba diving is out (see above), snorkeling is safe for the fetus and mother-to-be.
- Sun Tanning --
Even when you are not pregnant, sun tanning is not healthy. Although it may make you look healthy, the sun damages your skin--increasing the chance of skin cancer and causing wrinkles and age spots later in life. In pregnancy, there is an additional risk associated with tanning, called melasma (or chloasma), commonly referred to as the "mask of pregnancy." Melasma is a dark pigmentation that appears on the face--particularly on the cheeks, forehead, upper lip, and nose. It can develop without sun exposure, but becomes more prominent when the skin is exposed to the sun. Melasma is most common in women with dark complexions. It isn't clear that sun blocks can prevent melasma, so the best approach during pregnancy is to shade your face with a large hat or to stay out of the sun altogether. Although pigment changes are less common on other parts of the body, tanning those areas--be it out in the sun or in a tanning bed--is as unhealthy in pregnancy as it is at other times.
- Protection from insects
Many recreational activities are outdoors, bringing you in contact with the beauty and the annoyances of nature. In areas where insect-borne infections are endemic, consider using an insect repellant containing N, N-diethyl-m-toluamide, commonly called DEET. DEET is present in most skin spray bug repellents including OFF! and Cutters. DEET appears to be safe in pregnancy and may help you to avoid the mosquitoes that transmit the West Nile virus and the tics that transmit Lyme disease. Wearing long sleeves and long pants, tucking your pants into your socks, and inspecting for tics after being outdoors also can help prevent Lyme disease.
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Created April 01, 2003
Reviewed August 18, 2004
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