Pregnant – and worried that your running may harm your baby? Here’s the truth behind having a bun in the oven and staying healthy and happy. – By Lisa Nevitt
Running and pregnancy: in the eyes of some, are mutually exclusive activities. But the truth about running and pregnancy is mixed in with old wives’ tales, science and common sense. An estimated 42% of pregnant women exercise, says the UK’s Royal College of Obstetricians and Gynaecologists (RCOG).
Running, in most cases, is not considered a risk to either mother or foetus, and the sport is linked to a number of health benefits. In fact, those who opt for an inactive lifestyle could endanger their health. “The cardiovascular benefits of exercise are the same for pregnant women as for those who are not pregnant,” says Dr Judy Kluge, a specialist obstetrician and gynaecologist at the University of Stellenbosch.
Running & Pregnancy:
The Benefits
- Minimises weight gain
- Can relieve common complaints during pregnancy, such as varicose veins and swollen legs.
- Women who run are less prone to anxiety and insomnia.
- Lowered glucose levels
- Babies of exercising mothers have experienced less foetal distress.
- Bonus: They’re also quieter.
- There are links between foetal neural, metabolic and cardiovascular imprinting to increased intelligence and reduced weight
- later in life.
- Can reduce morning sickness
- A fit body recovers quicker after pregnancy.
- Exercise after birth has also been associated with decreased incidence of post-partum depression.
Pro Tips
By Dr Judy Kluge, specialist obstetrician & gynaecologist
- The intensity of your regime should be dictated to by your level of fitness.
- Maintain adequate hydration.
- Avoid exercise in hot, humid conditions and avoid heat stress.
- Consume adequate kilojoules.
- Adjust intensity and duration of exercise according to heart rate, the talk test, and perceived exertion.
- Partake in routine antenatal care as soon as you are aware you are pregnant (i.e. in the first trimester). If you’re a competitive athlete, your pregnancy should be evaluated more regularly, by an obstetrician with a special interest in this field.
When Not To Run
- Excessive shortness of breath
- Chest pain or palpitations
- Presyncope (feeling faint) or dizziness
- Painful uterine contractions or pre-term labour
- Leakage of amniotic fluid
- Vaginal bleeding
- Excessive fatigue
- Abdominal pain, particularly in back or pubic area
- Pelvic girdle pain
- Reduced foetal movement
- Dyspnoea/shortness of breath before exertion
- Headache
- Muscle weakness
- Calf pain or swelling
Source: ACOG, 2002
Bottom Line
As long as you have no complications during pregnancy, your care provider will encourage you to continue running – and you and your baby will reap the health benefits. People can shout at you in the street until they’re blue in the face, but they can’t tell you not to run. But remember to listen closely to your body; never push yourself beyond what feels comfortable.
[quote]“While you’re running, breathe in the scenery. Make the most of your freedom, while you still can!”[/quote]