Hi everyone, its Jaclyn.  Since I've been spending a lot of time in Initial prenatal appointments with Kaleen, I hear time and time again about nutrition and exercise during pregnancy.  I hear a lot of great things about moms eating well and making better choices about their diets, but I do hear a lot of myths about exercise during pregnancy, especially running.  I decided to get to the bottom of this is in an effort to better inform our clients about fitness.  See you in the office!

Running During Pregnancy

 

Thinking about hanging up your sneakers in the best interest of your pregnancy? Think again! New recommendations from ACOG, The American Congress of Obstetricians and Gynecologists, advises that continuing with a consistent running regiment is not only a safe fitness option, but also the most well rounded option.  Both Gynecologists and Midwives agree that woman who participated in running and jogging on a regular basis before pregnancy, can continue to maintain the same activity for the remainder of their pregnancy.  Women who were not running or jogging before pregnancy are not encouraged to start once they become pregnant, but they do suggest 30 minutes of physical activity and exercise daily. 

For women desiring an un-medicated, natural childbirth, the benefits of running are prodigious.  In addition to reducing lower back pain, preventing excessive weight gain, improving sleep quality, and promoting muscle tone, running has also been seen to reduce the risk of developing Gestational Diabetes.  As we know, diabetes during pregnancy carries an increased risk of developing Macrosomia, or a large baby, as well as a greater incidence of developing Type II Diabetes after pregnancy.  This same risk carries over to the fetus.  Additionally, there is a strong correlation between Gestational Diabetes and high blood pressure, and preeclampsia.  Furthermore, there is evidence that running and regular exercise during pregnancy can reduce insulin resistance in women already suffering from Diabetes. 

A daily running goal can also promote mental health and emotional well-being.  Being in a positive state of mind can certainly improve your birthing environment, also having the “me time” associated with running can help you to process fears and anxieties surrounding your birth.  There is a trend within the running community that these women tend to have better physical stamina and muscle strength, which helps their ability to cope better in labor.  This also aids in their return to fitness after the birth of their children. 

If you aren’t already a runner, don’t worry, there are a number of activities that you can participate in during pregnancy.  Walking, swimming, biking, and aerobics are all fun activities that promote the same health benefits as running.  Just with running, make sure that you look for warning signs that your activity level is too high, these include; vaginal bleeding, dizziness, increased shortness of breath, chest pain, headache, and uterine contractions.  If you are currently running, you can continue until your body tells you to slow down.  Make sure to be aware of where you run and that it is a safe environment free of hazards.  Run inside, on a treadmill when the weather is inclement and take your pace slower if needed.  Remember, listen to your body and keep on pounding that pavement!