Exercising during pregnancy can be beneficial for both you and your baby. If you enjoy running, you can continue to run throughout your pregnancy as long as your doctor has not indicated otherwise. However, there are a few guidelines to keep in mind when it comes to pregnancy and exercise.
Running During Pregnancy
If your doctor has given consent, there is no need to give up running during your third trimester. It is best not to push yourself to the point of exhaustion, however, so you might want to avoid competitive running until after your baby is born. Pushing yourself too hard can cause oxygen deficiency for you and your baby, so keep your running at a moderate intensity level. If you are unable to hold a conversation, you are probably working beyond a moderate level.
Alternatives to Running
If you are not accustomed to running, pregnancy may not be the best time to take up the sport. While running is not dangerous, there are other activities that you can perform that might be more comfortable, such as walking, swimming and stationary cycling. For optimal benefit, aim for 30 minutes of exercise on most days. If you are a beginner, start with just a few minutes of exercise, then increase to 10 to 15 minutes, and work your way up to 30 minutes.
Benefits of Exercise
If you are not accustomed to exercising, pregnancy can be a good motivator to get started. Exercise can help alleviate some of the common ailments associated with pregnancy, including back pain, insomnia and excessive weight gain. In addition, working out can increase your energy while decreasing the chances of developing high blood pressure, gestational diabetes and postpartum depression. Finally, exercise can help you prepare for labor by increasing your strength and endurance.
Tips for Success
If you have made the decision to continue your running or other exercise regimen throughout your pregnancy, you have taken a step in the right direction for both you and your baby. Remember to wear breathable clothing and proper athletic shoes to ensure your comfort and safety. Take frequent breaks, drink plenty of water and always listen to your body. Most importantly, make sure that your doctor is aware of your current exercise program, and attend all of your prenatal checkups.
References
- MayoClinic.com; Pregnancy and Exercise: Baby, Let's Move!; Mayo Clinic staff; July 2010
- American Pregnancy Association; Exercise Guidelines During Pregnancy; Oct. 2008
- FamilyDoctor.org; Exercise During Pregnancy: What You Can Do for a Healthy Pregnancy; Aug. 2010
- American College of Sports Medicine; Exercise During Pregnancy; Aug. 2000
