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The medical community has changed its thinking on exercising during pregnancy in recent years. While doctors once advised pregnant women to give up vigorous exercise that raised their heart rate over 140 beats per minute, this advice no longer holds true, according to MayoClinic.com. In most cases, as long as you can talk while you jog, both you and your baby will get the oxygenation you need to thrive during pregnancy, especially if you were a regular exerciser before pregnancy. Talk to your doctor about jogging while pregnant.
Heart Rate Limits
Many joggers monitor their pulse rate while running. If you already do this and prefer hard guidelines on a safe heart rate during pregnancy to just monitoring your ability to carry on a conversation, Canada has recommended target heart rates. These recommendations might not apply to very sedentary or very fit women, Dr. Michelle Mottola of the Canadian Exercise and Pregnancy Lab at the University of Western Ontario cautions. If you're very sedentary or overweight, keep your heart rate below 144 beats per minute (BPM). If you exercised occasionally before pregnancy, stay under 152 BPM if you're age 29 or younger and under 148 BPM if you're 30 to 39. Fit women under 30 can rev their heart rate up to 160; if you're over 30, keep it under 156.
Getting Overheated
Most pregnant women have heard the admonition to stay out of hot tubs during pregnancy to avoid elevating your core body temperature. Even if your heart rate stays in a normal range, getting overheated while jogging might present a risk to your baby, especially during early pregnancy, but the evidence for this is limited, according to ACOG. The Organization of Teratology Information Specialists warns that a temperature of 101 degrees F or higher early in pregnancy could increase the risk of neural tube defects such as spina bifida. Neural tube defects occur very early in pregnancy, before the sixth week, when you might not even be aware that you're pregnant.
Exercise Benefits
Being active during pregnancy can shorten labor and hasten your recovery after giving birth, according to the American Pregnancy Association. Regular exercise such as jogging can also increase your energy levels, elevate your mood, and help prevent back pain and other common aches and pains during pregnancy. Exercise can also help you sleep better at night. Pregnant women should get at least 30 minutes of exercise most days, the American Congress of Obstetricians and Gynecologists recommends.
Safe Jogging While Pregnant
You can jog while pregnant unless you have an underlying heart or lung condition or develop complications such as hypertension, preterm labor or poor fetal growth. Get your doctor's OK before starting or continuing a jogging program. Jog on trails or roads you know and watch for obstacles that could literally trip you up, such as branches, stones or other potential fall risks. Your center of gravity shifts during pregnancy, which will change your jogging style and possibly increase your fall risk. Stop jogging immediately and notify your doctor if you have severe abdominal pain, start bleeding or notice any fluid discharge from the vagina. Don't exercise at altitudes above 6,000 feet without your doctor's OK, ACOG recommends.
Heart Rate Limits
Many joggers monitor their pulse rate while running. If you already do this and prefer hard guidelines on a safe heart rate during pregnancy to just monitoring your ability to carry on a conversation, Canada has recommended target heart rates. These recommendations might not apply to very sedentary or very fit women, Dr. Michelle Mottola of the Canadian Exercise and Pregnancy Lab at the University of Western Ontario cautions. If you're very sedentary or overweight, keep your heart rate below 144 beats per minute (BPM). If you exercised occasionally before pregnancy, stay under 152 BPM if you're age 29 or younger and under 148 BPM if you're 30 to 39. Fit women under 30 can rev their heart rate up to 160; if you're over 30, keep it under 156.
Getting Overheated
Most pregnant women have heard the admonition to stay out of hot tubs during pregnancy to avoid elevating your core body temperature. Even if your heart rate stays in a normal range, getting overheated while jogging might present a risk to your baby, especially during early pregnancy, but the evidence for this is limited, according to ACOG. The Organization of Teratology Information Specialists warns that a temperature of 101 degrees F or higher early in pregnancy could increase the risk of neural tube defects such as spina bifida. Neural tube defects occur very early in pregnancy, before the sixth week, when you might not even be aware that you're pregnant.
Exercise Benefits
Being active during pregnancy can shorten labor and hasten your recovery after giving birth, according to the American Pregnancy Association. Regular exercise such as jogging can also increase your energy levels, elevate your mood, and help prevent back pain and other common aches and pains during pregnancy. Exercise can also help you sleep better at night. Pregnant women should get at least 30 minutes of exercise most days, the American Congress of Obstetricians and Gynecologists recommends.
Safe Jogging While Pregnant
You can jog while pregnant unless you have an underlying heart or lung condition or develop complications such as hypertension, preterm labor or poor fetal growth. Get your doctor's OK before starting or continuing a jogging program. Jog on trails or roads you know and watch for obstacles that could literally trip you up, such as branches, stones or other potential fall risks. Your center of gravity shifts during pregnancy, which will change your jogging style and possibly increase your fall risk. Stop jogging immediately and notify your doctor if you have severe abdominal pain, start bleeding or notice any fluid discharge from the vagina. Don't exercise at altitudes above 6,000 feet without your doctor's OK, ACOG recommends.
Posted in: Jogging
