Jogging and Pregnancy

Jogging and pregnancy almost sounds hazardous when the two are put together. Fortunately, it doesn't have to be. Staying fit is important when you are expecting a baby. If you maintain regular exercise (at least 30 minutes a day every day) you'll feel better. You may notice improved posture, less backaches and less fatigue.

There is also evidence that physical activity such as jogging during pregnancy can reduce stress, help you build stamina for labor and delivery and also reduce your chances of developing gestational diabetes.

What the Research Shows

Research shows that only 20% to 30% of the general population exercises regularly so it's very likely that most expecting mothers did not exercise prior to becoming pregnant. But that doesn't mean you can't get started. It's actually good for you and your baby to stay fit.

Even if you've never laced up your shoes for a jog before becoming an expectant mother, you can do so and likely throughout the duration of your pregnancy. Pregnancy jogging isn't for everyone, naturally, so if you're concerned that its too aggressive as an aerobic endeavor than consider walking. It's low impact and it can be done at any time. Look for the right running or walking shoes to get you started off properly.

Pay Attention to How You Feel

Whatever physical activity you're doing, be sure to pay close attention to how you're feeling and how heavy you're breathing. You don't want your heart rate going above 140 beats per minute.If you perceive yourself as working too hard then slow down.

If you were a jogging fanatic before becoming pregnant you likely can continue during your pregnancy, in moderation. You'll need to confer with your doctor and be sure you're not over doing it. I was told not to jog after five months, but I stopped around the beginning of my fourth month. For me, I simply found jogging and pregnancy to be concepts that I preferred to keep separate. You may feel the same way, in which case you still want find what works for you. Consider yoga, swimming or walking as terrific alternatives.

Tips to Keep In Mind

If you do wish to get out for a jog keep the following tips in mind.

• Wear comfortable, loose clothing with a good sports bra
• Purchase good, supportive running shoes and inserts if necessary
• Choose flat surfaces and avoid uneven, broken pavement
• Eat enough calories to meet the needs of your pregnancy (300 more per day than before you were pregnant) as well as your workout
• Eat about an hour before your exercise
• Consume water before, during and after your jog
• Try to jog where public restrooms are available since all that water will catch up with you in no time
• Pay attention to your body and don't over exert yourself

Who Shouldn't Jog While Pregnant

Jogging and pregnancy should not be combined if any of the following conditions exist:

• Asthma
• Heart disease
• Diabetes
• Bleeding or spotting
• Low placenta
• Threatened or recurrent miscarriage
• Previous premature births or history of early labor
• Weak cervix

Always keep your doctor informed. Slow down if you're feeling tired or light headed as you may not be getting enough oxygen. Strive for 30 minutes of exercise on most days of the week so that you'll be stronger when it comes time to deliver your baby.

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