Exercise is important during pregnancy to help manage weight gain, improve your emotional well-being and prepare you for labor. Walking on a treadmill provides a routine that can be easy to follow without facing adverse weather conditions, but you may encounter safety issues when walking while pregnant. If you follow safety measures, you can use a treadmill for exercise during pregnancy.
Benefits
Using a treadmill for walking allows you to increase speed as you are comfortable. You can also increase or decrease the amount of incline, depending on where you are in your pregnancy. If you own a treadmill, you can work out in whatever attire you choose and at your own pace.
Types
When choosing a treadmill, ensure that you understand how it operates. Some treadmills are basic and run manually, using your own power to move the belt. Other types provide added features such as conditioning routines. Familiarize yourself with the machine to avoid moving faster than you can handle. Also, ensure that there are safety bars on each side of the belt if you need to take a break and for balance.
First Trimester
According to the University of Texas, if you do not normally follow an exercise routine, you can still start on a treadmill in your first trimester. Begin by walking at a slow pace for 20 to 30 minutes three times per week and gradually increasing your workout. If you used a walking or running routine several days a week before pregnancy, you can continue this process during your first trimester three to four times a week.
Later Stages
As your pregnancy progresses, you can still safely use a treadmill by considering your overall size and balance. If you did not normally exercise before pregnancy, you can still start walking on a treadmill in your second and third trimesters by starting at a slow pace. If you exercised before pregnancy and you walked frequently during your first trimester, you can continue the same pace and frequency during your second and third trimesters. Regardless of your exercise history, avoid using the treadmill at a high incline during your third trimester. Stick with level terrain to protect your balance.
Considerations
If you do not regularly exercise, talk to your doctor before beginning an exercise program during pregnancy. As your pregnancy progresses, it may become more difficult to maintain balance, so avoid using a treadmill at a fast walking speed and stick to a comfortable pace. When starting to walk on a treadmill, begin at a slow speed to warm up and spend five to 10 minutes cooling down by finishing your walking routine at a slow pace.
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