Pregnant women running: Is it okay to run or exercise while pregnant?

A pregnant woman participating in a jog - Illustration photo

Is it okay to drive while heavily pregnant?

During the marathon held in Ha Long on September 22nd, a 25-year-old pregnant woman who appeared on the race course with a 29-week-old baby bump attracted a lot of attention.

This woman is a runner from Tuyen Quang ; she used to run half marathons, graduated in medicine, and worked in obstetrics and gynecology.

In this race, although the "super runner" only completed 5km in nearly 41 minutes (pace 8:09), only slightly faster than walking, her relaxed demeanor and energetic pace still impressed everyone.

To ensure her safety, she ran with her husband, and the organizers also arranged for a medical team to closely monitor this special runner throughout the race, ready to provide timely assistance if needed.

However, upon seeing images of "a heavily pregnant woman jogging," many people support it, but not a few argue that exercising during pregnancy is too dangerous, harmful to the pregnant woman and the fetus, and can even cause miscarriage or stillbirth.

Discussing this issue, Dr. Tran Van Phuc from Xanh Pon General Hospital stated that, in reality, images of pregnant women exercising or jogging lightly seem unbelievable in Vietnam, let alone running a marathon – a rather strenuous sport .

However, images of pregnant women running marathons are not uncommon abroad. In some countries, such as the United States and Sweden, many marathon runners and runners continue to train during the first few months of their pregnancy, and as the pregnancy progresses, some expectant mothers may continue to train at a slower, less strenuous pace.

In fact, at some races abroad, there have been pregnant "athletes" participating, with the highest number being a woman in her 32nd week of pregnancy who completed a triathlon consisting of running, cycling, and swimming.

Meanwhile, traditional Vietnamese views are more cautious regarding pregnant women. In most online discussions on the topic of "should pregnant women run?", people are against it, even doctors and experts primarily advise against strenuous exercise or physical activity. The main purpose of all this is to protect the fetus.

Experts have never completely denied the benefits of exercise, but no one has dared to offer specific advice on how to exercise.

Instead, doctors and specialists only mention exercising "slowly," "avoiding strenuous exercise," "avoiding overexertion," and "getting enough rest," emphasizing the importance of maintaining "good physical condition"—these are the most commonly used keywords.

What kind of exercise is safe for pregnant women?

According to Dr. Phuc, in reality, there are no medical limits or guidelines on the safe level of exercise for pregnant women, and running a marathon is even less so. It all depends on the individual and when they begin to show certain warning signs.

Doctors often advise that regular exercise helps women stay healthy during pregnancy, prevents gestational diabetes, especially for those with a BMI >33, reduces the risk of preeclampsia, ensures babies are born with normal weight, and prevents both mother and baby from becoming overweight.

In addition, exercising during pregnancy can improve coping abilities and reduce symptoms of postpartum depression. Participating in exercise will also help mothers regain their figure after childbirth and speed up the process of returning to their pre-pregnancy weight.

Because, during the 9 months and 10 days of pregnancy, the energy consumed by a woman is like "endurance training," equivalent to "running a marathon" for 40 consecutive weeks.

According to the American College of Obstetricians and Gynecologists (ACOG), in most normal health conditions, as long as it's not high-risk exercise, exercising within a safe range will not increase the risk of miscarriage. It also reminds us that a sedentary lifestyle can negatively impact the health of pregnant women.

However, the physiological characteristics of each stage of pregnancy are different, so exercise methods must be adjusted accordingly.

During the first three months of pregnancy, the fetus is still in the embryonic stage and not yet stable. Pregnant women should avoid strenuous exercise to prevent miscarriage; the best option at this time is walking. Other exercises could include jogging slightly faster than walking, or gentle, moderate aerobic exercises.

During the next three months of pregnancy, the fetal development is stable, and pregnant women can exercise appropriately according to their individual physical condition and previous exercise habits. Running can be maintained if conditions permit to avoid unnecessary stress on the body.

The rocking motion of running will not cause the fetus to feel dizzy; the mother's body will form the placenta to protect the baby, and amniotic fluid is the best protective device. Exercises such as swimming, gymnastics for pregnant women, yoga, etc., are all beneficial.

Ideally, moderate-intensity aerobic exercise should be performed for at least 150 minutes per week, in 20-30 minute sessions, to help mothers maintain a healthy weight, reduce body aches, alleviate constipation, improve sleep quality, manage gestational diabetes, and manage pregnancy-related hypertension.

As pregnancy enters its final three months, expectant mothers should reduce their physical activity. They can take walks or do some housework instead of exercising, but should avoid strenuous activity, especially lifting or carrying heavy objects.

During exercise, pregnant women should be careful not to let their heart rate exceed their maximum heart rate as much as possible.

Maximum heart rate = (220 - age) × 64%. If a pregnant woman feels dizzy, nauseous, or tired while exercising, she should stop exercising immediately; if she experiences abdominal pain or vaginal bleeding, she should go to the hospital for a check-up as soon as possible.

Source: https://tuoitre.vn/ba-bau-chay-bo-mang-thai-co-nen-chay-bo-tap-the-duc-20240927141012544.htm