Can I run during pregnancy?

Even in our informed age, there are still supporters of the past opinion that a woman should lead a greenhouse lifestyle with the onset of pregnancy. But pregnancy is not a pathology, but a normal physiological condition for any healthy woman. And in order to support the body, which has to work for two, you need to eat well, walk, enjoy the world and play sports.

Of course, such an active life is possible only on condition that the pregnancy proceeds in a normal manner. Therefore, if a woman used to swim in the pool or run in the morning, she should not for a long time abandon such a useful habit. Just have to change the mode and rules of employment. This is what will be discussed here.

The benefits of sports activities

Introduction to physical culture is a good thing. No one will dispute this fact, because regular classes help:

• maintain muscle tone in normal condition;
• the natural course of physiological processes in the body;
• maintain optimum weight;
• keep an attractive figure.

It has long been proven that those future mothers who regularly participated in sports before pregnancy, tolerate pregnancy and childbirth well. These moms give birth to healthy babies, who later outperform their peers in many developmental indicators.

Therefore, taking into account the past experience of sports activities, doctors usually recommend continuing classes, but reducing their intensity and volume of loads.

Important point! If a woman before the onset of pregnancy did not run or another sport, you should not start it in such a difficult period. The only allowable exception is a special set of exercises for expectant mothers.

A specially designed training program, which will take into account all the individual characteristics of the body, will help strengthen the heart system of the woman and maintain muscle tone at the proper level.During training, the future mother is recommended to monitor their state of health and not overwork.

Running during pregnancy

The period of carrying a child is a complex physiological process, which is different for each woman. Therefore, there are no universal recommendations for all future mothers. As to the expediency of running during this period, it can only be decided by a doctor who is watching the course of pregnancy. The specialist has an idea of ​​the state of affairs, the state of health of his patient and can correctly assess the situation.

If a woman is in good physical shape, doctors usually advise to change yoga for a run, or to engage in a special program, which will have an element of breathing exercises. Particular caution should be exercised in the first half of pregnancy, since at this time the risk of miscarriage is especially great.

Only in the second trimester of carrying a fetus while the woman is feeling good can the doctor allow her to run lightly. But here it is not worth the risk, and it is better to switch to walking in a quiet rhythm.For obvious reasons, running is not possible in late pregnancy.

Important! A future mother should be attentive to her state and make all decisions consciously. Predicting how her passion for running on the baby will be reflected is impossible. Therefore, it is better to eliminate all risks.

Running during pregnancy is also contraindicated for other, equally serious reasons:

1. During pregnancy, the production of relaxin increases - a hormone that significantly softens the structure of ligaments. Thus, the body is prepared for childbirth so that the fetus can freely pass through the birth canal. But this feature increases the vulnerability of the ligaments and during the run any trauma can happen.
2. Pregnant women often have impaired blood circulation in the lower body. As a result, there is swelling in the legs. An increase in the loads on the limbs can only aggravate the situation.
3. When running, blood flow to the lung tissue increases, and this leads to fetal hypoxia.

In the process of running, the body gives in to vibration, which can provoke premature labor or placental abruption.

List of contraindications

In addition to all the above, there are a number of absolute contraindications for jogging during pregnancy. These include:

• the threat of termination of pregnancy;
• placenta previa;
• preeclampsia and similar conditions defined by this term;
• any abnormal health conditions;
• cervical insufficiency;
• multiple pregnancy;
• suspicion of abnormal development of the fetus;
• violation of uteroplacental circulation;
• regression of the fetus and miscarriages in the history of women.

Important point! You should also refrain from running women who have undergone IVF.

Rules of running for pregnant women

Despite such a wide list of prohibitions, running during pregnancy is allowed if a woman observes certain rules:

1. You have to jog - this method is something between a normal walk and a run. Workout duration should not exceed ½ hour.
2. Easy running - is an alternation of a five-minute run in the middle of rhythm and fast walking. On the day of this type of running you need no more than 25 minutes.

And a few rules, compliance with which will make training safe:

• whenever possible try to run in the fresh air;
• for training to pick up special clothes;
• after class, be sure to rest in a prone position with your legs slightly elevated;
• before jogging, be sure to warm up.

A pregnant woman should provide all the nuances before training: choose a convenient time, take a bottle of clean water with you. Training is best done under favorable weather conditions. If the street is above 25 heat, it is better to postpone the run for another time. With the observance of these simple rules, a short jog at an easy pace will benefit the future baby and give a charge of cheerfulness to the woman.

Video: Is it possible to play sports during pregnancy?