Exercises to Avoid During Pregnancy

Exercise during pregnancy is very valuable, but some sports and movements may not be suitable during this period. Relaxin hormone loosens joints, center of gravity changes, and balance becomes more sensitive — so being careful about activity selection protects you.

Sports safer to avoid: Contact sports (basketball, soccer), high fall-risk activities (horseback riding, skiing, skating, cycling — after the 2nd trimester), diving, supine exercises after week 20, and high-altitude exercise (above about 1,800 m / 6,000 ft if you're not used to it). Excessive stretching can also strain joints due to the relaxin effect.

Signs you may need to stop: Vaginal bleeding, dizziness, shortness of breath, chest pain, calf pain and swelling, contractions, or fluid loss. If you experience these symptoms, stop exercising and contact your doctor.

For general safety: Always warming up and cooling down is important. Avoiding overheating, drinking plenty of water, and dressing appropriately is helpful. The "talk test" is a good measure — if you can't talk comfortably during exercise, reducing the intensity a bit is wise. If you want to start a new sport, talking to your doctor is best.