Exercises to avoid during pregnancy include horseback riding, basketball, boxing, and scuba diving, as these activities can put you at risk for falling and hitting your belly, or cause difficulty breathing that could affect oxygenation of the fetus.

Certain exercises may be absolutely contraindicated, for example in pregnant people who are not supposed to be exercising at all, such as those with heart problems, blood clots, or vaginal bleeding. They may carry a more relative contraindication in people with anemia, poorly controlled diabetes, or an arrhythmia.

It is important to consult your OBGYN or midwife for guidance on what forms of exercise are safest for you during your pregnancy. This will depend on how many weeks pregnant you are as well as your overall health.

pregnant woman with yoga mat and water bottle

Exercises to avoid

Exercises to avoid during pregnancy include:

1. Activities that increase the risk for falling

Activities with an increased risk for falling, such as horseback riding, rock climbing, skiing, skating, and skydiving, should be avoided during your entire pregnancy.

This is due to the risk for abdominal trauma that could harm the fetus and result in complications to the pregnancy, including miscarriage.

2. Mountain biking

Mountain biking, or outdoor cycling, can lead to falls, primarily due to changes in the body's center of gravity during pregnancy, as well as the weight of the pregnant belly. These body changes require improved posture and make balance more challenging, especially during the last trimester of pregnancy.

Falls can result in complications like vaginal bleeding, placental abruption (detachment of the placenta from the uterine wall), and even miscarriage, and require immediate medical attention.

3. Scuba diving

Scuba diving is an exercise that should be avoided during pregnancy due to the risk for decompression sickness, in which gas bubbles form in the bloodstream that can affect the fetal brain, spinal cord, lungs, and ears, leading to miscarriage.

4. Hot yoga and hot Pilates

Practicing hot yoga or hot Pilates (or any type of exercise under high temperatures or humid conditions) is not recommended during pregnancy. This is because excessive heat increases the risk for neural tube defects and other fetal malformations.

In addition, it is important to try to exercise first thing in the morning or at the end of the day when temperatures are cooler. Also be sure to avoid exercising in enclosed spaces with poor ventilation.

For swimming and other water activities, water temperature should not be higher than 95ºF (35ºC).

5. Contact sports

Exercises to avoid during pregnancy include contact sports like soccer, volleyball, basketball, and combat sports like boxing and martial arts.

This is due to risks like falling or receiving a blow to the belly, which could put the pregnancy at risk and even cause miscarriage.

When to stop exercising

Pregnant people should stop exercising if they experience any of the following:

Chest pain or headache;
Muscle weakness;
Vaginal bleeding;
Contractions or abdominal pain;
Dizziness or fainting;
Palpitations;
Calf pain or swelling;
Shortness of breath following exertion.

Stop exercising and contact your doctor or midwife right away if you experience any of these symptoms. You may be able to avoid complications like premature birth, decreased fetal movements, or loss of amniotic fluid.