Playing Sports during Pregnancy: Is It Safe?

Playing a sport is beneficial for all, but if you want to take up a sport during pregnancy, you might have second thoughts. If you’ve always liked playing sports and want to continue with it while pregnant, then we have good news for you. You can play sport during pregnancy, provided you choose a sport considering your health status. Participating in light sports can prove to be beneficial for your physical and mental health during pregnancy. However, it is suggested that you seek your doctor’s approval before engaging in any sport or physical activity. In this article, we share some important information related to sport and pregnancy that could help you a great deal. Scroll now!

Benefits of Playing Sport While Pregnant

Sports can do a lot of good for your health. Here are some benefits of playing sports during pregnancy or basically any physical activity moderately.

• Engaging in sports activities can prevent you from gaining excess weight.
• It decreases the risk of gestational diabetes.
• It reduces the risk of pregnancy-induced hypertension.
• Playing sports can help reduce stress, anxiety and morning sickness.
• Engaging in sports activities also improves mood, sleep, image, and self-esteem.
• Sports help increase energy levels and blood circulation to the fetus (1).
• It reduces constipation and bloating.
• It helps reduce the incidence of lower back pain.
• It reduces labour time.

Why Is it Important to Be Extra Careful While Playing Sports in Pregnancy?

Pregnancy brings hormonal and bodily changes that interfere with your ability to engage in certain activities and sports. As your bump grows, the centre of gravity for your body changes and the ligaments in your pelvic area begin to loosen up. This increases the risk of falls and injury if met with jerks. Therefore, you should cautiously choose a sport in pregnancy that does not harm you and your baby.

Medical Conditions That May Prevent a Woman From Taking Up Sports While Pregnant

There is no harm in taking up sports to maintain fitness levels during pregnancy, but you should do so only after checking with your gynaecologist. There are certain conditions in which sports should be avoided. You should refrain from undergoing physical strain in the following situations mentioned below (2).

• If you have bone and joint problems.
• If you have pregnancy-related issues like incompetent cervix, placenta previa or hypertension.
• If you are carrying twins or triplets.
• If you have problems related to the heart, lungs, or liver.
• If you are anaemic, underweight, or obese.

As per a review referring to guidelines representing 9 countries, absolute and relative contraindications to exercise. Take a look for more information (2).

Sports and Fitness Level During Pregnancy

The fitness level to follow during pregnancy depends on your physical activity before conceiving. If you were an active person and have a healthy, uncomplicated pregnancy, you may continue with your sport. But remember to not get too worked up. And if you are a laid-back person who has been inactive and wants to take up a sport, it’s better to take it slow and go for an easy sport. The Pregnancy, Birth and Baby service operated by Healthdirect Australia recommends that you start with 15 minutes per session and gradually build up to 30 minutes of your moderate-intensity game (3).

Which Sports to Avoid While Pregnant?

You should avoid any high-impact sport that has a higher risk of falling or collision. The following is a list of sports to avoid during pregnancy:

1. Sports Involving the Risk of Falling and Hitting Your Womb

Do not take up or participate in any sport which seems risky. According to the American College of Obstetricians & Gynecologists, sports in which you can fall flat on your stomach or in which someone can hit you on your bump accidentally should be avoided at all costs. Some of the sports include ice hockey, boxing, downhill skiing, football, basketball, rugby, squash, scuba diving, horseback riding, and gymnastics (4).

2. High Altitudes or Diving Sports

High altitudes or diving sports are not recommended for you, as these can put your baby at risk and make you ill because of the changes in oxygen levels. These include scuba diving, bottle diving, and mountaineering. Moreover, if you are from lowlands, then intensive training above 2000-2500 meters above sea level is not advised (5).

3. Involves Lots of Jumping or Bouncing

Sports that involve lots of bouncing movements are considered unsafe and should be avoided, like horse riding, surfing, volleyball, and similar.

4. Involves Sudden Twists and Turns of Your Body

Certain sports such as ice hockey, tennis, and kickboxing require sudden shifts in your body positions. These jerks can have a negative impact on your loosened ligaments. Hence, should be avoided (6).

Sports and Stages of Pregnancy

You should select your sport depending on how healthy your pregnancy is. Besides, you may need to alter your sports regime as your pregnancy advances, to meet the demands of your pregnant body.

1. In the First Trimester

You must consider playing specific sports during the first trimester of pregnancy to prevent your body from overheating. Apart from that, keep the following things in mind when planning to engage in any sport in early pregnancy.

• Avoid playing in hot & humid temperatures.
• Wear loose and comfortable clothes.
• Drink water to keep yourself hydrated.

2. In the Second and Third Trimesters

In the second and third trimesters of your pregnancy, the following are the things you should bear in mind while playing sports.

• As your weight increases in these trimesters, it will make you more vulnerable to losing your balance, so as a precautionary measure, you should stop playing if you feel unsteady.

• Your ligaments may also loosen, increasing the risk of ligament injury. As a precaution, avoid activities that involve heavy weights, sudden movements, twists and turns (7).

• Your blood pressure will also lower, so move slowly to avoid dizziness.

Which Sport Is Recommended for Pregnant Women?

Water activities such as swimming and water aerobics are safe sports during pregnancy and also fun. It’s the best pregnancy sport as it won’t make you fall, and all your muscles will get worked out with no risk of overheating your body. It will even help alleviate the symptoms of back pain and swelling in the leg.

Moreover, women who are habitually involved in high-intensity exercise can continue during pregnancy and after childbirth. These include aerobic exercises, resistance and stretching exercises, dancing, and water sports that do not involve diving (8). 

Activities that take the below points into consideration can be considered safe sports during pregnancy.

• Games or sports that have a minimal chance of you falling are best during pregnancy.
• Games and sports in which you can stand straight.
• Sports and activities in which your weight is supported and do not put you off-balance.

FAQs

1. Can I play sports while pregnant if I was active before pregnancy?

Yes, you can engage in sports while pregnant if you had already been active, but the intensity and the type of sport will have to be modified, as pregnancy is delicate. It is best to consult your doctor before engaging in any exercise, prenatal exercise, sport, or aerobics, especially if you participate in vigorous or competitive sports.

2. Can playing sports cause a miscarriage or premature birth?

For women with uncomplicated pregnancies, recommended physical activity has not been shown to increase the risk of miscarriage or premature birth. However, women with certain pregnancy or medical complications may need personalised advice from their doctor.

3. When should I stop exercising and call my doctor?

You should stop exercising and contact your obstetrician if you experience vaginal bleeding, sudden dizziness or fainting, chest pain, shortness of breath, contractions, calf pain or swelling, or have fluid leaking from the vagina.

Taking up sports during pregnancy has more benefits than consequences. You can consider playing a sport to maintain a healthy weight during pregnancy. Make sure to choose the sport that poses minimal risk to your health and pregnancy to avoid future complications. Also, play safe to avoid any injury, fall or ligament damage, and you can stay strong and fit throughout your pregnancy.

Disclaimer: The information given in this article is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. We urge readers to seek the advice of a physician before taking up any sports during pregnancy.

Also Read: 

Walking in Pregnancy
Meditation while Pregnancy
Is Running Safe during Pregnancy?

Our Editorial Policy

Parenting is a huge responsibility, for you as a caregiver, but also for us as a parenting content platform. We understand that and take our responsibility of creating credible content seriously. FirstCry Parenting articles are written and published only after extensive research using factually sound references to deliver quality content that is accurate, validated by experts, and completely reliable. To understand how we go about creating content that is credible, read our editorial policy here.

Sources References

1. National Library of Medicine – Beneficial Effects of Maternal Physical Activity during Pregnancy on Fetal, Newborn, and Child Health: Guidelines for Interventions during the Perinatal Period from the French National College of Midwives

2. National Library of Medicine – Guidelines for Physical Activity during Pregnancy: Comparisons From Around the World

3. Pregnancy Birth and Baby – Playing sport during pregnancy

4. American College of Obstetricians & Gynecologists – Exercise During Pregnancy

5. University Hospital Zürich – Pregnancy and sport: how to dose your training safely

6. The Women’s – Active pregnancy

7. Commonwealth of Australia – Recommendations for pregnancy

8. ScienceDirect – High-intensity exercise during pregnancy – A position paper by the European Board and College of Obstetrics and Gynaecology (EBCOG)