Can You Jump Rope while Pregnant?
Can you jump rope while pregnant? Absolutely, but you must tread with caution and only indulge yourself in such an exercise if you are enjoying a healthy pregnancy as rope jumping is a good form of cardio that can be very helpful for your pregnancy.
However, pregnancy and exercising can be challenging. You want to do it, but your body feels like a soggy sponge.
Where do you start? Which exercise is best for pregnancy? Can jumping cause miscarriage in early pregnancy? What about having fun and staying healthy?
It can be challenging to hear advice that requires hours of exercise or dedication to a workout routine you might not enjoy when you’re pregnant.
On the other hand, you might be understandably afraid that it’s too risky to do some of the exercises you used to enjoy. So, this brings us back to this question- can you jump rope while pregnant?
Harmful Effects of Using a Jump Rope while Pregnant
I know that you are probably wondering if it is safe to jump rope while pregnant, especially if it is an exercise you love.
Although using the jump rope while pregnant may not affect pregnancy in some women, it poses risks and harmful health effects.
Here are some of the health effects when you jump rope while pregnant.
1. Promotes the Risk of Miscarriage
While pregnant, the centre of gravity moves because of your growing belly. And so, you are more likely to lose your balance and fall or have a miscarriage.
2. May Cause Preterm Labour
During pregnancy, a woman’s uterus grows significantly and exerts enormous pressure on her cervix.
It is possible for jumping to cause friction between the uterus and cervix, resulting in preterm labour.
3. Ligament Injury
An expectant mother’s body produces and releases the Relaxin hormone during the delicate phase of pregnancy.
This hormone loosens the ligaments of the pelvis. Consequently, the ligaments become more vulnerable to injury.
When a pregnant woman engages in strenuous exercises like jumping, she is more likely to suffer joint and ligament injuries or fractures.
4. It May Cause Vaginal Bleeding
Rope jumps involve jarring movements. Sometimes, women may experience vaginal bleeding and premature contractions when they jump rope while pregnant.
How to Jump Rope While Pregnant
You don’t require many essentials for a jump rope workout. Simply get a sturdy pair of sneakers, breathable leggings/shorts, a supportive bra, a jump rope, and flat, even terrain.
- If you are new to jumping ropes, place your arms at a 90-degree angle, ensuring your elbows are at your waist.
- Keep a light grip on each handle. Let your neck relax and keep tensions in your arms.
- Put your feet together and squeeze your glutes and inner thighs.
- Keep your abs in as you jump, and your shoulders should remain above your hips.
- Jump low, do not overdo it! You should only jump as high as the rope is thick, which is barely above the ground. The jump rope is a low-impact cardio exercise, so it is easy on the joints.
- Subsequently, you can increase your speed as you gain experience.
Although jumping is a beneficial and effective exercise, it may not be the best choice for expecting mothers.
Unfortunately, prospective mothers are more likely to experience health complications.
Continue reading to learn if it is safe to jump rope while pregnant, how exercise helps during pregnancy, safety tips and other workout alternatives.
See also: 30 Thoughtful Miscarriage Gifts
Safety Tips for Jump Rope While Pregnant
Is it safe to jump rope while pregnant? Iffath Hoskins, MD – an ob-gyn at NYU Langone Health, says it is safe, but you must apply caution and be sensible.
When you’re expecting, jumping rope is an excellent form of cardio and helps you create flexibility and good balance in your joints and muscles.
It is recommended that you wait until after your first trimester to try out this kind of workout if you have never done it before.
Hoskins says regardless of your previous experience with jumping rope, she suggests starting slow and intensifying just enough to keep you from panting for air.
Using a jump rope slowly will cause less jarring- it is a lot like jogging, but with a rope. So, begin by moving your feet in a running motion (one front in front of the other).
Generally, Hoskins says, jumping rope during pregnancy is safe-but listen to your body. As your pregnancy grows, your center of gravity moves, so you should adjust your activity and posture accordingly.
Keep a careful eye on your gait, posture, and balance to avoid injury, and stop if you experience any cramping, bleeding, or general discomfort. Apart from that, enjoy!
Therefore, jumping with care every day can help ease your joint and body joints.
The Benefits of Exercise During Pregnancy
You can participate in various forms of exercise while pregnant, like walking, yoga, swimming or stretching.
In addition, you should pick a fitness regimen that is suitable for you during pregnancy.
Below, you will find the benefits of practicing such light workouts during pregnancy:
- During pregnancy, exercising increases your strength and endurance and improves your sleep.
- It enhances blood circulation.
- Reduces swelling, bloating, constipation, and backaches.
- It controls weight gain
- It helps boost energy levels and moods.
- Enhances endurance, strength, and muscle tone.
- Boost your sleep quality
- Prenatal exercises improve your overall health.
Pregnant women are advised to engage in light and safe exercises such as swimming, stretching and walking.
Although, pregnant women should avoid or reduce exercises that involve jarring motions, such as skipping, jumping or hopping.
Safe Exercise Options For Pregnant Women
When exercising during pregnancy, pregnant women need to take extra precautions. Do not perform jumping jacks when pregnant.
Other options are available to avoid any complications during pregnancy.
Pregnant women may still perform light jumping exercises, but it is best to avoid them during pregnancy. Furthermore, pregnant women can also safely do light aerobic exercises, walking, or stretching.
While pregnant, women can safely perform a few cardio, aerobic, and strength training exercises. Here are a few examples:
- Low-impact aerobic exercise
- Cycling (on a stationary bike)
- Lightweight training
- Prenatal yoga
- Light stretching exercises
Safety Tips for Exercising Safely While Pregnant
Performing vigorous exercises such as high-impact aerobics or jumping jacks can be harmful.
Conversely, moderate exercise can keep your baby healthy and safe and keep you in good spirits.
If you plan to exercise during your pregnancy, stay away from jumping. You should have the following in mind while exercising during pregnancy.
1. Seek Consent from Your Physician
You should only begin working out after discussing your fitness routine with your healthcare provider.
2. Don’t Exercise Alone.
Be sure that someone is watching you whenever you exercise in case you lose your balance.
3. Refrain from Vigorous Physical Activities
While you might be an adventurer, it is good to avoid any dangerous sports or workouts during pregnancy.
4. Wear Loose Clothing When Exercising
It is advisable to wear loose outfits when exercising while pregnant to be able to move freely.
5. Stay Hydrated
Doctors also recommend drinking plenty of water after your workout session, although not immediately.
However, you should drink enough water if you are exercising to keep yourself hydrated.
6. Don’t Exercise in High Temperatures.
You should avoid exercising when the temperature is high, as it can be dangerous. Therefore, early mornings are the best time to exercise.
7. Avoid Contact Sports/Exercises
Pregnant women should avoid contact sports since they can harm their babies.
Moderate jumping exercises are beneficial for health and can make delivery easier. However, don’t overdo it.
8. Do Low-Impact Exercises
Choosing the right exercise program can prove beneficial. Therefore, ensure to keep your baby healthy and safe by practicing low-impact exercises.
Even though the uterus is a protected environment, stress and jumping movements can put the baby at risk.
Hence, go for light exercise and enjoy your pregnancy.
Should I stop doing jumping exercises during pregnancy?
If you are already used to jumping exercises before pregnancy, you might have to reduce the intensity.-
Exercises with high impacts, such as single, jumping, and double unders, require a lot of dynamic movement.
For high-impact exercises to be efficient, some degree of strength and stamina are required.
Exercises like jumping rope (double, single, triple unders), box jumps, broad jumps, and bounds can put tremendous pressure on your pelvic floor, which is already a bit vulnerable during pregnancy.
Therefore, consult your OB/GYN with your workout plans and listen to your body whenever you jump rope while pregnant.
Can jumping cause miscarriage in early pregnancy?
Simply put, no. As long as you jump rope or do other jumping exercises lightly, it cannot cause miscarriage.
In addition, exercising while pregnant is safe if you are in good health.
You don’t need to bother about your baby shaking when you jump, as they are safely protected by the amniotic fluid, acting as a shock absorber in your uterus.
How do you know if it’s time to take a break from higher-impact exercises?
It depends on the woman. She may decide when she should stop doing these exercises.
Some women may continue them well into their second trimester, while others may need to stop earlier.
It’s essential to consider your individual circumstances when trying to figure out what works for you.
When considering whether it is time to take a break, here are a few things to look for:
- Any unintentional leakage (such as urine or feces)
- A feeling of heaviness or bulge in your vagina
- Pain or pressure in the pelvis
- Having pain during or after exercise (back, hips, pelvis, belly)
- An abdominal or pelvic pulling sensation
Why should you not jump rope while pregnant?
Due to your baby and the additional stress, his weight places on your pelvic floor, the pelvic floor cannot respond as effectively to higher impact movements during pregnancy.
Your growing fetus (or babies) puts more pressure on the abdominal cavity.
Can bouncing hurt a baby in the womb?
A baby in the womb won’t suffer any injury from jumping in and of itself, but a premature baby can suffer numerous ill effects.
It is crucial to consider the complications that can arise when premature labour occurs.