Pregnancy is one of the most important phases in the life of a woman. There is a common confusion among pregnant woman when to rest up, or lace up. As pregnancy is a very critical phase, it is important to learn how jogging/running can impact your pregnancy. Let us find out about the safety of running, or jogging in pregnancy.
Why should you run or jog while pregnant?
Exercise for a minimum of twenty, or thirty minutes in a day on all days is recommended by doctors. It helps in reducing the possibilities of gestational diabetes, pre-eclampsia, pre-term birth, delivering a baby with more than normal weight, and the possibility for a C section. When you perform pregnancy friendly exercises on a regular basis, then it can also enhance the development of brain in the baby.
When you run, it also makes you feel better. Opposed to the common belief, it also helps you to relieve from anxiety that is very common in this critical phase. Despite of the beliefs, running or jogging would not cause you labor. It will definitely be helpful in getting you through it. It has been found that women who perform exercise at the time of pregnancy are seen to have simpler, and quicker labors. They also feel good postpartum, and recover at a faster rate.
However, if you were not habitual of running before getting pregnant, then you may find it a little difficult to start. There are several changes on physical levels like changes in your gravity center that can lead to some discomfort.
How safe is to run/jog during pregnancy?
It is safe to jog / run in pregnancy. If you have been actively performing these activities before your pregnancy, then there is no harm in doing it in your pregnancy too. You do not need to stop it. Walking, swimming, and jogging, are considered to be completely safe in pregnancy. However, before you include any of these exercises in your daily regimen, it is very important to consult your doctor about it. In this way, you can ensure that you remain safe during your pregnancy.
You have to be careful in pregnancy as specific changes, such as modification in the distribution of weight, and loosening of tendons can impact your body balance. However, it does not imply that you rule out these exercises. When you perform them in the right way, then it won’t just make you healthy, but also result in hassle-free pregnancies.
It is important to know that as pregnancy advances, it will become difficult for you to perform these exercises for a longer time.
To find out for how long can you jog at different stages of pregnancy, you should take “talk test”. If you are able to talk while jogging, then it implies that you are not over-exerting yourself and vice versa.
If you have no prior habit of performing these exercises, and have been inactive before pregnancy, or you are at later stages of pregnancy, it is best to avoid performing strenuous activities like jogging, and running. It is also beneficial to talk to your healthcare provider to guide you about any moderate-intensity exercises and how often and for what duration should you perform these exercises.
Another factor that you need to consider whether or not to perform running or jogging in your pregnancy is “existing medical conditions”. If you have any specific medical conditions or any pregnancy related complications, that includes heart ailment, pregnancy-induced hypertension, placenta previa, preterm labor, or preeclampsia, then performing these exercises won’t be conducive to your health, as well as your baby.
Also, the number of babies that you are carrying during pregnancy determines whether you can indulge in these exercises or not. If you are diagnosed to carry babies in twins or in multiples, then you should talk to your doctor about the safety of doing these exercises.
If you have been an athlete before, then changes in hormone, and distribution of weight in pregnancy can impact your athletic performance.
When should you avoid running, or jogging?
If you suffer from any of the below complications, then you should avoid indulging in running or jogging.
- placental issues, or
Women who have been active prior pregnancy and do not observe any complications in their current pregnancy, should maintain their exercise routine. Jogging or running will not lead to any harm on their as well as baby’s health. However, to be on a safer side, you should also check with your doctor before you perform them. He will analyze your present health condition, and based on that advise you the right exercise plan.