It is recommended that pregnant women do at least 150 minutes of moderate intensity exercise per week. In general, if you are healthy and your pregnancy is normal, it is safe to exercise. Doctors say women who were already running regularly before pregnancy can continue while pregnant.
However, there are some conditions that make insecure exercise during pregnancy. These include bleeding, pre-eclampsia, severe anemia, some types of heart disease and lung and placenta problems. If you are having multiple and is at risk of premature work, doctors do not recommend exercise. It is important to talk to your health professional before starting any exercise program during pregnancy.Run For Fat Loss - Is it Safe to Run While Pregnant?
. Less weight gain. A study of 39 women who continued to exercise during pregnancy discovered that they earned less weight and fat, and had a lower risk of getting cardiovascular disease.
. Easier work. Pregnant women exercising tend to have easier and faster jobs as well as a faster recovery.
. Lower risk of complications. Exercise can also decrease the risk of complications of pregnancy, such as pre-eclampsia and reduce the likelihood of needing a cesarean section. Studies have discovered that gestational diabetes is less common among women who exercise regularly.
. Mental well-being. The exercise during pregnancy was found to decrease the likelihood of depression by 67%. Exercise can boost your energy levels as well as your mood.
. Development of the baby's brain. Researchers have found that exercise during pregnancy can boost the development of the baby's brain. A study of brain activity of newborns discovered that those whose mothers exercised regularly during pregnancy had brains that have developed faster than those with sedentary mothers.
If you were not working before your pregnancy, doctors recommend that you do not start now. However, you can try to start an exercise program, such as walking, but starting slowly.
. Out of balance. Its center of gravity changes with pregnancy, thanks to the extra weight in front of your body. Therefore, it is extra careful when working on unequal or steep surfaces or rugged terrain, since its joints are more loosen and more prone to lesions.
. More pains and pains. Some pregnant women feel pain around their pelvis or abdomen, calls of round liaison pain. This is because of the round ligaments that help support the uterus. It may be more painful during vigorous exercise.
. Check your shoes. During pregnancy, his joints, like those of his ankles and feet, are more at risk of injury. Make sure your running shoes are solidarities. You may need to buy a size if your feet have swollen or flattened.
. More support. Your breasts change as your pregnancy progresses, then make sure your sports bra fits. Some women think a pregnancy support band can help lumbar pain during the race.
. Drink a lot of water. You already need to take more bath breaks because of the increase in pressure on your bladder, and can be tempted to drink less when running. However, pregnant women need 8 to 12 cups per day. Water is required for amniotic liquid, higher blood volume, digestion and removal of waste.
. Listen to your body. Pregnancy is not time to try better. Your body is already working more than ever. Instead, take pauses, slow down or add extra recovery days. Because of hormones, fatigue is a common symptom in early pregnancy. Do not push or expect your physical level to remain the same as the pre-pregnancy days.
. You know when to stop. It can be difficult to run in the first quarter because of nausea and fatigue. In the second quarter, many women discover that their energy returns and nausea are gone. Most women stop running in the third quarter because it gets uncomfortable. Even competitive corridors reduce their training during pregnancy. A study of 110 long-distance competitive corridors found that only 31% rushed during the third quarter. On average, they cut their intensity of training in about half.
. Warning signs. Be aware of some warning signs when exercising. These include:
- Bleeding, vagina fluid leak
- Regular contractions and pains of the uterus
- Headache
- chest pain
- Feeling weak or dizzy
- Calf or swelling pain
- Muscle weakness affecting your balance
- Lack of air before starting any exercise
If you have any of these symptoms, stop exercising and talking to your doctor.
