The pregnancy journey brings many questions and considerations for expectant mothers. Among them is the topic of exercise, particularly running. It's recommended that pregnant women should work out for at least 150 minutes a week. Exercise is generally safe if you are healthy and your pregnancy is normal. According to doctors, women already running frequently before pregnancy can continue to do so while pregnant. However, there are specific situations that make activity unsafe during pregnancy. Before beginning any program during pregnancy, consult with your healthcare practitioner. Read on to see whether it is safe to run while pregnant or not.
What Are the Advantages of Running During Pregnancy?
Running, in particular, brings significant health benefits. It improves your cardiovascular fitness, strengthens your heart, blood vessels, and lungs, and also is proven to increase longevity. Provided you are not dealing with any complications, running is considered safe while pregnant. Moreover, staying active during pregnancy can help reduce labor pain and the risk of having a cesarean section. Here's a breakdown of some of the expected mental and physical benefits of working out during pregnancy:
- Less weight gain
- Improves sleep, mood, and energy
- Lower risk of complications
- Mental well-being
- Baby's cognitive development
Less weight gain:
Recent studies show that women who continue exercising during pregnancy gain less weight and fat and have a lower risk of getting cardiovascular disease. You can also wear a Pregnancy Running Belt
while exercising for additional support.
Improves sleep, mood, and energy:
You feel relaxed when you are physically active during pregnancy. This helps you improve your mood and sleeping pattern and feel more energetic.
Lower risk of complications:
Exercise may help lessen the risk associated with preeclampsia and the requirement for a Cesarean Section. According to research, women who exercise consistently are less likely to develop gestational diabetes.
Exercise during pregnancy has been found to reduce your stress levels. More than half of women are likely to decrease their depression by being physically active.
Baby's cognitive development:
Researchers found that running during pregnancy can contribute to a baby's brain development. A study claimed that mothers who exercised regularly during pregnancy had babies with faster brain development than those with sedentary mothers.
Safety Tips For Running During Pregnancy
Your body goes through several changes throughout your three trimesters. Adding some precautions to your regimen will keep you and your baby safe. Let's discuss them in detail:
- Warm-up and cool down
- Grab the right shoes
- Be aware of the changes your body is going through
- More support
- Stay hydrated
Warm-up and cool-down:
Warm up before beginning your workout and cool down at the end. Don't come to a complete halt and stand there. This lowers blood pressure and decreases blood supply to your uterus and heart. Instead, wander around to cool off rather than standing stationary
Grab the right shoes:
Your joints, particularly those in your ankles and feet, are more vulnerable to injury during pregnancy. Make sure that your running shoes are supportive. If your feet have enlarged or flattened, you may need to purchase a size larger.
Be aware of your body's changes:
Consider how those adjustments may affect your workout. This includes, as previously said, your body's oxygen requirements and a shift in balance caused by your increasing belly and your joints being more prone to damage due to increased hormones.
Your body changes during pregnancy, so have proper gear. Some women find that a pregnancy support belly band for running can help with lower back pain.
Your body requires more water to stay hydrated during pregnancy. You will need more calories than usual and additional energy for a workout. Pregnant women, on the other hand, require 8 to 12 glasses each day. Water is needed for amniotic fluid, increased blood volume, digestion, and waste elimination.
Running during pregnancy: first trimester
For expectant parents, the first trimester
is a crucial time. Running during the first trimester of pregnancy can be safe for many women, but it's essential to consult a healthcare provider first. Listen to your body, stay hydrated, and focus on maintaining a comfortable pace. As pregnancy progresses, consider exercise and workouts that are safe to ensure both you and your baby stay healthy. During the first trimester, it is important to avoid overheating, as this could mislead you. Like avoid running in high heat and humidity, so just be mindful of it.
Running during pregnancy: Second trimester
Running during the second trimester
of pregnancy is often more comfortable for many women. Your energy levels may return, and your body is more stable. The second trimester is when the weight starts to increase, and there are several changes in the body. However, prioritize your comfort and care, and even consider wearing supportive gear like a belly band while running. Consult your healthcare provider for personalized guidance to ensure a safe and enjoyable running experience.
Running during pregnancy: Third trimester
Are you heading towards the last stage of your pregnancy? It's still crucial to keep moving forward! Running during the third trimester of pregnancy
can be challenging due to weight gain and discomfort. Exercises throughout the third trimester are crucial since they prepare your body for labor while easing aches and pains. Consider transitioning to walking or low-impact exercises to reduce strain on joints and pelvic muscles. Prioritize safety, listen to your body, and wear a supportive belt to make the best choices for your health and baby's well-being. So, that was all about the advantages, risks, and safety tips for running during pregnancy. At SNUG360, we are dedicated to providing high-quality products designed to provide effective solutions for pain relief, discomfort, and preventive care. If you need safe and comfortable support during your pregnancy, discover our maternity range of products at Snug360. Our pregnancy running belt and belly band for the first trimester can help you reduce back pain and improve comfort. So, don't wait anymore. Order now and get free shipping on all orders within the US!
Here are some related blogs for your next read.
Safe Exercises for the First Trimester of Pregnancy
Third Trimester Pregnancy