Is it safe to run while pregnant?
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Is it safe to run while pregnant?
Is it safe to run while pregnant? Before answering this question, let's explore the topic a bit further. Is it safe to exercise during pregnancy? What are the medical contraindications? What sports are suitable for pregnant women? Over the years, pregnancy has been surrounded by numerous myths and superstitions, especially when it comes to physical activity for expectant mothers. So, is it possible to run while pregnant? The answer is yes! However, there are some important contraindications that must be considered.
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Is it safe to run while pregnant?
Pregnant women not only can but should do sport as long as there are no clear contraindications. It is advisable to consult the doctor in charge of the pregnancy. If the pregnancy is going well and the doctor gives you the green light, there is nothing to stop you from running, cycling or swimming. In fact, according to some professional publications and recommendations of the World Health Organisation, doing cardio exercises during pregnancy reduces the risk of gestational diabetes and minimises the risk of postnatal depression.
In addition, being physically active during pregnancy can help manage weight gain and facilitate a smoother return to pre-pregnancy shape after giving birth. As for running during pregnancy, it is indeed possible, provided there are no contraindications and the doctor approves. However, it's essential to be mindful of choosing the right exercise intensity that suits your individual condition. If you have just started exercising during pregnancy, consider less strenuous activities such as walking or Nordic walking.
Fake news about running while pregnant
There is a belief that running (shocks) will harm the child. Is this true? Absolutely not. Nature has its way of protecting the baby through the amniotic fluids, which act as a shock absorber. A lot of people are convinced that pregnant women cannot take up sports while pregnant, which is another myth. In fact, it is possible and even advisable. However, adjusting the exercise routine and nutrition plan during pregnancy is crucial for the well-being of both the mother and the baby. As pregnancy progresses, it is entirely natural for women to find it challenging to exercise as intensively as they did before becoming pregnant.
How many times have you heard someone say: eat for two? This is one of the most harmful myths. Both for the health of the baby and the mother. While it's true that a pregnant woman's caloric needs increase, it's not a doubling of the usual intake. The general guideline is to consume an additional 300 calories per day.
As for exercising in hot weather, it's essential to be cautious. Overheating the body can be harmful to anyone, and pregnant women are no exception. Exercising during cooler parts or early in the morning/evening can help reduce the risk of overheating.
What other physical activities are safe during pregnancy?
In addition to aerobic exercise, it is worth introducing gentle stretching exercises into your sporting routine. Yoga is a great option. Appropriately selected exercises have a beneficial effect on back pain, low back pain or headaches. Yoga not only helps you learn proper breathing techniques but also has a calming effect on both the body and the soul. It relieves stress and eliminates tension. Yoga can be practised from the second trimester of pregnancy until the birth.
Remember that we are still talking about a situation where the pregnancy is not at risk and there are no other contraindications from the doctor. This is very important. After all, we don’t want to harm ourselves or the baby. To ensure complete safety during pregnancy, it's highly advisable to enroll in classes specifically designed for pregnant women. Qualified instructors can correct your posture and guide you if necessary. If you feel any discomfort or pain during exercise, remember to report it to the instructor.
Stay active during pregnancy
It is worth getting a suitable sports watch that continuously monitors vital body parameters like blood pressure, pulse or oxygenation levels. A fantastic solution in a pregnancy tracking app developed by Garmin. The app starts by accurately calculating the gestational age. In case any incorrect data is entered, which doesn't align with the pregnancy's progress, the app promptly notifies us with a message stating "Conflicting Dates."
All data and measurements are recorded on Garmin Connect™. The app goes beyond just tracking pregnancy progress; it also offers valuable information about the baby's movements and size. The changes that occur in the woman's body are monitored in real time. We also receive alerts about likely symptoms that may occur. The app not only monitors and tracks the course of the pregnancy, it also provides advice on diet and exercise during pregnancy. The good news is that the app is compatible with most Garmin watches including such popular series as Fenix, Venu, Vivoactive and Forerunner.
Exercise your body and mind
Running, as well as other cardio activities, such as cycling, swimming and quick march, are generally advisable during pregnancy, provided there are no contraindications. It isn’t in any way dangerous for either the mother or the baby to embark on a fitness journey. The key is to make suitable adjustments to the type and intensity of the activity. It's essential to avoid exercising in hot weather. Bear it in mind even if you are not pregnant. Alongside aerobic exercises, incorporate stretching and yoga into your daily routine. Remember to consult your doctor before exercising.
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