Research continues to emerge about the benefits of staying active while pregnant, but scientists now believe expectant mothers who exercise give birth to babies with stronger movement skills. Whether you’re already active or new to working out, it’s important to understand the do’s and don’ts of exercising while pregnant.
Now, Dr. Kate Mihevc-Edwards and Dr. Blair Green are revealing the ultimate guide to staying active for expectant and postpartum women, Go Ahead, Stop & Pee.
“I have seen and felt the lack of support women receive during pregnancy and postpartum around exercise and running,” says Dr. Kate-Mihevc Edwards. “There needs to be better education surrounding exercise for women during pregnancy and postpartum. Motherhood has so many joys and showing your kids that you’re strong and active is just one of them.”
I had a chance to do interview to learn more. I was about to interview Kate Mihevc Edwards PT, DPT, OCS, author of Go Ahead, Stop & Pee, is the owner of Precision Performance & Physical Therapy in Atlanta, GA. (Doctor of Physical therapy, Board Certified Orthopedic Specialist)
· What misconceptions do people often have about running while pregnant?
There are a number of myths out there about running during pregnancy but here are a few that I think need to be dispelled immediately! The first one is that you shouldn’t run during pregnancy. This is simply not true unless you have a medical condition that prevents it. The American College of Obstetricians and Gynecologists (ACOG) recommends women to exercises for 30 minutes a day during pregnancy- even if you haven’t exercised before. I wouldn’t suddenly decide to train for a half marathon if you have never run before but I would encourage you to walk or do light-moderate exercise. If you were are a runner prior to being pregnant then continue to run as long as you are comfortable doing it. Just make sure you can carry on a conversation while running this is more important than tracking your heart rate.
Another misconception is that running during pregnancy will cause urinary leakage during and after pregnancy. Urinary leakage is common but not normal. If you are having urinary leakage then you should seek out the help of a pelvic floor specialist. Also note that if you are having leakage during pregnancy it doesn’t mean you will have it postpartum.
The last myth is, “Running increases the stress on my baby.” The research has clearly shown that for healthy women exercise decrease the risk for preterm birth, caesarean delivery, preeclampsia, gestational diabetes and it can also decrease musculoskeletal pain and improve ease of delivery. If you are running at a easy-to moderate pace and can carry on a conversation then you are most likely fine!
· What steps can pregnant runners take to make sure they're running safely?
Pregnant runners should make sure they are staying hydrated, comfortable (as comfortable as you can be!) and maintaining an easy to moderate running pace. There is no specific heart rate, distance or amount of running that is considered safe. Every woman is different and you will have to decide based on your exercise history and comfort level. Maintaining a pace that you are able to hold a conversation at is important. Run the distance and amount that makes you feel good. Also supporting you body as it changes will make exercising more comfortable. There are many types of support belts, shoes, sports bras and more to help support your body as you progress in your pregnancy.
· Why is it important for soon-to-be mothers to remain active?
Remaining active during pregnancy will decrease the risk for preterm birth, caesarean delivery, preeclampsia, gestational diabetes, decrease birth weight (to a healthy range) and it can also decrease musculoskeletal pain and improve ease of delivery.
· How can runners safely transition back to running during the postpartum period?
Remember that you just created a human! Make sure you give yourself grace as you heal and return to running. We recommend that you start with walking and slowly transition to a walk-run program around 6-8 weeks postpartum. However during the first few weeks postpartum you can begin gentle breathing, posture and core stability to get your body ready to run. Our book has a series of exercises and return to run programs for postpartum athletes.
Every woman is different but giving your body adequate time to recover will decrease the risk for injury and if you take it slowly you will be able to get back to running comfortably more quickly. Overuse injures are incredibly common postpartum because our bodies cannot decipher the difference between emotional, physical and mental stress. Introducing a new baby into your life and home is amazing but can be very stressful so take it slow. You are not the same runner you were prior to having a baby; your body will never be exactly the same. That is not to say it will be better or worse- just different.
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