“Is Running Safe During Pregnancy? “

Is Running Safe During Pregnancy?

One of the best things you can do to improve your self-esteem and well being during pregnancy is enjoy some regular exercise. While I didn’t exercise much my first two pregnancies, I did exercise quite a bit during my last pregnancy. The result? I gained a lot less weight and felt much better throughout my pregnancy.

There are many exercises that are safe for most women during pregnancy. If you routinely jogged or ran before getting pregnant, chances are running during pregnancy for you is perfectly safe. I ran three miles a day up until I was about five months pregnant, when I felt too big to run anymore and decided to try stair climbing instead.

I am not however, a big runner. There are some women who routinely run marathons or 20 or miles weekly. They may find it perfectly comfortable to continue running throughout their pregnancy.

If your doctor gives you the go ahead, chances are it is ok for you to continue running during pregnancy. You will want to keep your heart rate in check. Most doctors recommend you keep your heart rate between 140 and 160 beats per minute. Typically if you are able to maintain a conversation while running, you are running at a safe pace during your pregnancy.

It is important you avoid getting overheated during pregnancy. If it is warm outdoors, you should consider jogging or running on an indoor treadmill instead. Pregnant women are much more at risk for developing heat stroke or other conditions related to overheating during pregnancy. Raising your core body temperature too much is also very dangerous for your baby, and may result in birth defects.

Can I Start An Exercise Program During Pregnancy?
If you have never run before, you are probably better off waiting until after you deliver your baby to start running. There are however, several other enjoyable and useful exercises you can enjoy during pregnancy.

If you are just starting an exercise program for the first time, be sure you consult with your doctor so they can give you the green light to exercise. Women with high risk pregnancies may be advised to avoid exercising for part or all of their pregnancy.

If you can exercise, consider walking as a preliminary step toward exercising. Work toward walking a minimum of one mile, then gradually work up to two or three. You can combine walking with other low impact activities including swimming. Swimming is one of the more enjoyable exercises during pregnancy as it helps relieve back and joint pain.

Prenatal yoga is also a wonderful form of exercise for pregnant women. Most gyms and recreation centers offer some form of pre or post natal yoga for pregnant or recently pregnant women.

You’ll also find stretching very helpful for promoting your well being during pregnancy.

Exercise and Labor And Delivery
Studies suggest time and time again women who exercise regularly during pregnancy are more likely to experience shorter and more complication free labors. One exercise you can do to help prepare for labor and delivery is kegel exercises.

To exercise your kegels, simply practice squeezing the muscles you would use in your vagina to hold your urine in when you have to pee. Squeeze them for thirty seconds at a time several times per day. Simply knowing where your kegels are will help you when it comes time to push your baby during delivery.

Yet another benefit of exercising during pregnancy… most women find they regain their pre pregnancy shape a lot faster when they regularly enjoy exercise during pregnancy. If you aren’t able to exercise during pregnancy, don’t fret. Within six weeks of delivering you should be back in prime shape and can begin a modest exercise program. Just be sure you get the green light from your doctor before beginning!