Can i jogging during pregnancy

This content does not have an Arabic version. See more conditions. Healthy Lifestyle Pregnancy week by week. Products and services. Pregnancy and exercise: Baby, let's move! By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Artal R. Exercise during pregnancy and the postpartum period.

Accessed May 26, Physical Activity Guidelines for Americans. Department of Health and Human Services. Gregg VH, et al. Exercise in pregnancy. Clinics in Sports Medicine. Madden CC, et al. The female athlete. In: Netter's Sports Medicine. Philadelphia, Pa. Committee Opinion No. American College of Obstetricians and Gynecologists. Your Pregnancy and Childbirth Month to Month. Washington, D. See also Air travel during pregnancy Allergy medications during pregnancy Ankle swelling during pregnancy Antibiotics and pregnancy Aspirin during pregnancy Baby brain Pregnancy back pain Breast-feeding while pregnant Childbirth classes Couvade syndrome Dental work during pregnancy Thinking about exercise during pregnancy?

Running while pregnant is considered to be generally safe for you and your baby. Some women, however, have medical conditions or pregnancy complications that mean they should not exercise at all. Check with your healthcare provider before starting to run — or before you start any other kind of exercise — during pregnancy.

If your provider gives you the green light, the key is to listen to your body — don't push yourself beyond your limits. In general, exercising during pregnancy is a good thing for both your mental and physical health.

Staying active during pregnancy can help shorten the length of labor and reduce the risk of having a cesarean section. And regular movement can also help prevent gestational diabetes and may be a factor in preventing postpartum depression. Running in particular has great health benefits.

It can increase your cardiovascular fitness, strengthening your heart, blood vessels, and lungs, and has been found to increase longevity. Going for a run is a quick and effective way to give yourself a mental and physical boost when you feel tired, and like walking , you can do it almost anywhere, so it's easier to fit into your schedule.

Here's a breakdown of some of the mental and physical benefits you'll get from running during pregnancy:. While it's safe for many pregnant women, you'll still want to learn the proper ways to incorporate running into your pregnancy exercise routine, depending on how far along you are.

Here are some tips:. Continue to be as careful as you were during the first two trimesters. If you feel too tired to go for a run, or if running becomes uncomfortable, switch to walking or take a break.

As always, listen to your body and don't overdo it. Most runners find that their pace slows down considerably during the third trimester, and this is normal because of the significant changes going on for your body at this time.

Some light jogging or fast walking may be a better fit as your due date approaches. If you feel contractions while running, stop, hydrate, and cool down. If your contractions continue after you've rested, hydrated, and cooled, call your healthcare provider. Women who ran regularly before getting pregnant can usually continue running their normal pace and distance for as long as that feels comfortable.

In fact, it's recommended for pregnant women to exercise at least 20 to 30 minutes at moderate intensity on all or most days of the week — and running is a great option for achieving this. You can incorporate other forms of exercise into your routine alongside running if you'd like. If you're new to running, start small and slow: Warm up for 5 to 10 minutes by stretching and walking, then jog at a slow and easy pace for about five minutes, and cool down by walking for another 5 to 10 minutes.

If your joints don't hurt and if you feel ready for more, you can gradually pick up the pace or increase your distance by a small amount each week. As you increase your endurance, alternate between walking and running if that feels best to you. Pregnancy is not the time to achieve a personal record. In fact, as your pregnancy progresses, expect to most likely run slower and far less because of normal pregnancy related changes in your body.

Your baby is growing and adding to the weight you're carrying, which in turn increases the workload of your exercise. You'll need to adjust your workout as your pregnancy progresses to keep your exercise intensity within safe and comfortable limits.

While exercising, oxygen moves to your muscles and away from other parts of your body. However, during pregnancy, your body's oxygen needs are increased, which means that your ability to do strenuous exercise may be affected.

You may feel a difference in your ability to run or workout hard. Be sure to pay attention to how you're feeling while exercising and slow down or take breaks as often as you need to. Be aware of signs that you're pushing too hard, such as feeling exhausted or out of breath. Ease up if you notice any of the following signs:. Know the warning signs.

It's important to remain aware of any signs of trouble with your health or pregnancy. Stop running immediately and call your provider if:. BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals.

We believe you should always know the source of the information you're seeing. Learn more about our editorial and medical review policies. Sources public: ACE, Exercise and Pregnancy. American Council on Exercise. ACOG, Examples of these include running, jogging, and moderate weightlifting. A person should speak with a doctor, if possible, before starting any new exercises or workout routines.

The Centers for Disease Control and Prevention CDC suggest that pregnant people do at least minutes of moderate intensity, low impact exercise each week. The CDC recommends that a person do five minute workouts throughout the week. However, some pregnant people might prefer to exercise for 10—20 minutes throughout the day.

Kegel exercises, or pelvic floor exercises, work to strengthen the muscles that support the abdominal organs, including the uterus, vagina, bowel, and bladder. These exercises also help maintain control of bladder function and can reduce the risk of hemorrhoids. With an empty bladder, squeeze the Kegel muscles and hold the contraction for 5—10 seconds before relaxing. Try to avoid using any surrounding muscles, such as those of the buttocks, legs, or abs.

Walking on a flat, even surface is one of the most gentle, low impact forms of exercise, which makes it ideal for pregnant people. Swinging the arms in wide, rhythmic movements while walking can result in a moderate increase in heart rate. Walking in a calm, natural setting can also help promote well-being and relaxation. A person who is unaccustomed to taking walks could begin by taking a few minute walks every week. During the first trimester, people can gradually build up to taking minute walks three to five times per week, if they choose.

People who are accustomed to running can gradually transition from walking to jogging during the first trimester, as long as they use a flat, even surface. Anyone who is taking prolonged walks or jogs should be sure to wear supportive footwear that fits correctly. Swimming and water aerobics are low impact exercises that can help keep the body toned and do not present a risk of falling. If a person is accustomed to swimming or doing water aerobics, their usual routine will often be safe during the first trimester of pregnancy.

If a person is new to swimming, they may want to start by taking two or three minute classes each week. Once they become more confident, they could go for minute sessions a few times per week or as often as feels comfortable for them. Doing yoga allows people to gently stretch and strengthen their body. It also encourages mindfulness skills that can be very helpful during labor, such as controlled breathing and meditation.

Many yoga studios offer classes for pregnant people. People who are new to yoga could try to attend one minute session per week. People who are accustomed to doing yoga can often continue with their usual routine during early pregnancy.

A person may want to ask a doctor if there are any specific movements, such as lying on the back, that they should avoid. Pilates can improve core strength and balance, which may reduce the risk of falling. It can also help ease lower back pain associated with weight gain, especially in the front of the body.

People who are new to Pilates could start gradually by doing a few sessions per week, each lasting 5—10 minutes.