ACOG’s guidelines permit running as follows:
❌ Don’t have any warning signs
❌ Don’t have a high risk pregnancy
✅Were an experienced runner before getting pregnant
✅Get your healthcare providers approval
During running, the pelvic floor functions kind of like a hammock. It needs to have stiffness to support the organs but also some “give” to bounce and absorb the impact.
ACOG’s exercise guidelines
✅The CDC recommends that pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week.
✅Examples of moderate-intensity aerobic activity include brisk walking and general gardening.
✅If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Gradually increase to 30 min/day.
✅If you were very active before pregnancy, you can keep doing the same workouts with your providers approval...
✅ If you are an experienced runner, jogger, or racquet-sports player, you may be able to keep doing these activities during pregnancy. Discuss with your provider.
Avoid
❌While pregnant, avoid activities that put you at increased risk of injury. (See ACOG website for specifics).
❌ Joints—The hormones made during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and at risk of injury. Avoid jerky, bouncy, or high-impact motions that can increase your risk of being hurt.
Warning signs
❌Stop exercising and call your provider if you have any of these signs or symptoms:
* Bleeding from the vagina
* Feeling dizzy or faint
* Shortness of breath before starting exercise
* Chest pain
* Headache
* Muscle weakness
* Calf pain or swelling
* Regular, painful contractions of the uterus
* Fluid leaking from the vagina
Written by Pelvic Health specialist: Jeanice myPFM.com instagram.com/mypelvicfloormuscles
