It's not every day that you see a pregnant woman going for a run, like Miss Kourtney Kardashian here. On her hour-long jog, I'm sure she got some stares and whispers. Not just because she's famous, but because she's got a big bun in the oven. They're probably wondering, is this safe for her baby, and safe for mom?
Regular exercise is encouraged by doctors for those expecting, because it can help a woman stay healthy, and alleviate some of the discomforts like stiffness, back pain, leg cramping, or constipation. Working out can also prevent unnecessary weight gain, relieve stress, and get a woman ready to endure the physical challenges of labor.
With that said, there are some guidelines a pregnant woman should follow when working out.
- Don't make any big changes to your exercise program once you become pregnant. If you were running regularly before you conceived, then it's safe to keep it up, as long as it feels good and you don't overdo it. If you want to start a new type of exercise, talk to your doc first.
- Be OK with modifying your routine, especially as your pregnancy progresses. If you used to run four miles a day, you may find that you'll need to cut down in the beginning of your pregnancy. And once you're in the end of your second trimester, or third, walking may be best.
- Don't do any types of exercise that put you or the baby at risk, like extreme sports that require balance, speed, or could result in you falling. Your doctor will probably recommend you save the surfing, skiing, horseback riding, biking outdoors, and rock climbing for after delivery.
For the rest keep reading.
- Avoid contact sports such as softball, dodgeball, and volleyball. Aside from the risk of getting hit, jarring motions where you're turning directions quickly could result in abdominal trauma.
- Opt for low-impact workouts instead. Swimming, dance classes, brisk walking, biking on a stationary bike, using an elliptical, and prenatal yoga are all great options.
- Drink plenty of water and be sure to get the extra 300 to 500 calories you need during pregnancy.
- Don't exercise in hot, humid conditions. That means the 105ºF temps in a Bikram Yoga class may not be the best type of yoga to choose.
- Keep your heart rate below 140 beats per minute.
- Do Kegels. These exercises strengthen the pelvic floor muscles, which support your uterus, bladder and bowel.
- In your second and third trimesters, avoid exercises where you lie on your back for extended periods. As your uterus grows, its weight can compress the blood vessels leading to your heart, potentially depriving your baby of oxygen. That means crunches and supine leg lifts are OK in the beginning of your pregnancy, but not toward the end.
- Most importantly, listen to your body. If you feel tired, slow down or take a break. If you feel overheated, get some air. If you're thirsty, drink water. Exercising is meant to complement your pregnancy, not make you feel worse.
You should also check out LilSugar's list of exercise warning signs for pregnant moms.
Vince
L.a.p.a.
True Religion
I swam till 2 days before I deliver my baby. And my delivery was super fast also - I think exercise definitely help!
1"Keep your heart rate below 140 beats per minute"
This a a myth. The original recommendation was not based on any kind of science; it was always arbitrary. Most doctors and reputable medical sources no longer believe this.
2Yes, it is a myth that you need to keep you heartrate below 140bpm. What matters more than heartrate is core body temperature which should stay below 104F. As long as you are listening to your body and not overheating, you and baby are safe.
3Great info - thanks for this.
4I agree - I was just about comment on the 140.
Outdated info. As long as you can pass the talk test, you're good to go.
5My cross country coach in high school ran until she was 8 months pregnant with all 5 kids. She always had healthy babies and said the doctor encouraged it. Yes, she did cut back on her runs though, usually running with the middle-schoolers for only 30-45 mins once she really started showing at 5 months.
6I've heard of a book about exercising through your pregnancy. Came highly recommended from some of my runner (and mama) g/fs. I plan on running and swimming through my pregnancy... maybe not biking, though.
7Thanks so much for this! Definitely good to know, since a lot of doctors here in France seem to discourage all activity except slow walking during pregnancy.
8@runningesq- I planned on running and swimming through my pregnancy too. And then the first trimester hit. No energy to do anything. At all.
9I've always heard it's OK to run during pregnancy as long as your doctor says it's safe and you don't put you or the baby in any danger. My sister planned on running during her pregnancy, but she wasn't a runner beforehand, so she decided to wait til after the baby was born to start. She did use the elliptical while she was pregnant, though.
10I ran through the first 5 months or so, and then I just got so awkward with the shift in my center of gravity that I thought it better I did the elliptical until about a week before I delivered. But more power to women who can run the entire pregnancy!
11RE: Keep your heart rate below 140 beats per minute.
12ACOG, the American College of Obstetricians and Gynecologists dropped the advisory that pregnant women keep their heart rates below 140 BPM in 2002. Pregnant women are now advised to use "perceived exertion" and workout at a level that they feel is "somewhat difficult."
RE: compress the blood vessels leading to your heart, potentially depriving your baby of oxygen. Compression of the vena cava occurs very rarely (Supine Hypotnesive Disorder) and causes quick onset dizziness in the mother, not reduced arterial blood flow to the uterus. Recent studies by Dr. James Clapp, the foremost expert in the science of prenatal exercise physiology, show a very small and insignificant reduction of arterial blood flow to the uterus when a women moves from lying on her left side, to either her back or right side, whether exercising or not. His conclusion: supine exercise does not negatively effect the fetus.
when i jog my normal heart beat is 160 without being pregnant.
13I plan on exercising throughout my pregnancy so I'm glad it's OK! I tend to stick to low impact workouts like jogging and stationery biking anyway.
14Agree with others about the heart rate. Also, the ACOG now recommends that pregnant women have some form of exercise 30min/day 6 days/week even if they didn't exercise before. They suggest walking for women who were sedentary before pregnancy. So the "Don't make any big changes to your exercise program once you become pregnant." does not hold if you never exercised previous to pregnancy. I just ran a 1/2 marathon at 20 weeks (with the blessing of my OB), and it was great, except for the disapproving stares while training. I appreciate Fitsugar for bringing this up-people are rather informed!
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