Exercise during pregnancy is recommended to help you cope with the demands of your condition and maintain general good health. However, high-impact activities such as running should be treated with caution and avoided altogether if you have a history or risk of miscarriage.
Exercise and Pregnancy
Pregnancy is almost like running a marathon in itself. Your body undergoes a range of physical and hormonal changes; these things can have implications on your health and well being. For example, you may experience constipation, reduced sleep, fatigue and backache. Regular, moderate exercise -- including light jogging -- can help ease these conditions and make it easier to return to your pre-baby shape. Before you begin a pregnancy workout routine, confirm with your doctor that your chosen activities are safe. This is particularly important in the case of intensive activities like running.
Running and Miscarriage
Check with your doctor before you run while pregnant; this is especially important if you have a history of miscarriage or other complications, says the American Pregnancy Association. High impact activities that involve jumping or bouncing can harm your baby. During pregnancy, your center of gravity also shifts, which can affect your balance; there may be an increased of falling if you run throughout pregnancy. If you have had a miscarriage scare during your current pregnancy, stop exercising altogether.
Benefits Of Running
The American Pregnancy Association advises that running during your pregnancy can mean you gain less weight. It may also result in your baby being leaner and labor or childbirth being shorter. If you have been running regularly before experiencing a complication-free pregnancy, continue running for as long as feels comfortable, says NHS Choices. However, pregnancy is not the time to start a new, high impact activity.
Recommended Exercise
Walking and swimming are suitable, low impact pregnancy activities. Aim to do three 30-minute sessions per week. If you are used to exercising more than that and at a high intensity, it is best to reduce your training program when pregnant. Cycling on a stationary bike is a low impact way to exercise aerobically until your third trimester, when you might find it hard to reach the handlebars around your belly, says the American Pregnancy Association.
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