Obstetrician-gynecologist told whether running is safe during pregnancy

Many people know the expression “pregnancy is not a disease”. Therefore, they continue to lead the same lifestyle without reducing their activity. Running is one of the most accessible and therefore popular sports. But it is a high-intensity workout. Because of this, expectant mothers often wonder whether they can do this sport.

Obstetrician-gynecologist at the European Medical Center (EMC)

“If a woman before pregnancy regularly engaged in sports, then in the absence of contraindications, she can continue to train without risk to her condition and the health of the baby. At the same time, it is necessary to control the pulse rate and blood pressure during running. It is important to remember that this is not a competition, but a useful activity.

If discomfort or pelvic pain occurs, you should reduce the pace of running and switch to walking. This does not mean that restrictions will accompany throughout pregnancy, more often uterine hypertonus occurs in the first trimester.

Contraindications to running for pregnant women

Absolute contraindications to jogging can be divided into several groups.

Obstetric:

• Threats of abortion;
• threats of premature labor.

Maternal:

• Cardiovascular diseases, including arterial hypertension;
• kidney disease;
• diabetes mellitus.

Fetal contraindications:

• Fetal hypotrophy;
• malformations.

Can I run in the third trimester of pregnancy?

Running is contraindicated in the third trimester of pregnancy. Why? At this time there is an increase in the size of the uterus. This leads to pressure on the inferior vena cava, to the deterioration of venous outflow from the legs and pelvis, and the volume of circulating blood increases.

All this increases the load on the heart, there is a displacement and pressure on the diaphragm. As a consequence – breathing is difficult, increases the load on the spine, vaults of the feet, joints. Thereby increasing the risk of running injuries.

The overall load during this period should be reduced. Of great importance are exercises to relax and improve blood circulation in all organs and systems of the body.

When is it better to run pregnant women?

Pediatrician, immunologist-transplantologist, expert of the Medical Faculty of Synergy University

“The best trimester for running is the second. Why? In the first implantation occurs, in the third the baby can experience hypoxia, and a woman in a position is prone to coordination disorders, this increases the risk of falling.”

Remember, about the intensity of physical activity should always ask the obstetrician-gynecologist leading the pregnancy.

If the future mother during physical activity experiences discomfort of any kind: bleeding, pain, it is necessary to stop training. Also if the baby is perceptibly pushed, which can be after the 20th week, then running should be stopped.

The effect of running on the fetus

Light running in the fresh air improves uteroplacental blood flow, the fetus receives more oxygen and nutrients. This has a beneficial effect on the development of the baby.

This type of activity improves the psycho-emotional status of the pregnant woman, normalizes sleep, improves appetite and gastrointestinal tract (GI tract). The latter is also important for mom and baby, especially in the first trimester of pregnancy. Toxicosis, GI disorders and emotional lability are more common during this period.

There is an opinion that during running, the baby feels the jolts. That’s not true. Because the amniotic fluid surrounding the baby absorbs all external vibrations.

What can be substituted for running?

First of all, when choosing a sport during pregnancy, it is necessary to take into account the level of physical fitness of the woman before conception.

Women who are not engaged in intensive fitness before pregnancy should gradually and reasonably increase the physical load. Swimming is the most optimal type of sport. Exercises in water unload the spine, strengthen the muscles of the back and chest, massage the tissues, improve blood circulation in organs and tissues. This has a beneficial effect on both mom and baby.

Yoga adapted for pregnant women is also a good option. When performing exercises, a lot of time is given to breathing and relaxation. This has a beneficial effect on the development of the baby, as proper breathing improves blood circulation and the baby gets more oxygen.

Specially designed gymnastics for expectant mothers is thought out taking into account all the physiological features and needs of women in a position. Pilates classes strengthen muscles, in particular pelvic floor muscles, help to master the skills of proper breathing and relaxation. All of this comes in handy during labor.

Why is sport important during pregnancy?

Physical activity of moderate intensity is safe during pregnancy, if there are no contraindications to it. It reduces the risks of excessive weight gain and gestational diabetes, and keeps your heart and lungs healthy.

In the postpartum period (the first year after delivery), physical activity significantly reduces symptoms of postpartum depression. In conjunction with calorie restriction, you can lose excess weight as well.

According to the CDC, it is recommended that at least 150 minutes a week (e.g., 30 minutes five days a week) of moderate-intensity aerobic activity be devoted during pregnancy and the postpartum period. Even a little physical activity is better than nothing.