Treadmill Workouts During Pregnancy: Safe Or Not?

Exercise during pregnancy is a complicated topic, especially for first-time mothers. While staying active is generally encouraged, there are many factors to consider, such as the type of exercise, the trimester, and the mother's fitness level and overall health. Treadmill workouts can be a safe and beneficial way for pregnant women to stay active, but it's important to follow certain guidelines and precautions to ensure the safety of both mother and baby.

Walking is a safer alternative to running

Walking is a moderate aerobic activity that doctors suggest to most pregnant people because it is safe, effective, and accessible. It is a low-risk activity that does not increase the possibility of complications such as low birth weight, preterm labour, or miscarriage. It is also a great way to stay active if you are not used to exercising.

Walking during pregnancy has many benefits. It helps to reduce back pain, relieve constipation, and prevent excess weight gain. It also reduces the risk of gestational diabetes, preeclampsia, and the need for a C-section. Walking can also help to improve your mood and reduce aches and pains.

If you are new to exercise, start with a small warm-up and then increase the speed a little, walking until you start to breathe with some effort. Then lower the speed and walk calmly for a couple of minutes. You can also try increasing the incline and continuing to walk for another 5 minutes.

• Wear comfortable shoes
• Stay hydrated
• Eat a snack 30 minutes before walking
• Choose an ideal place to walk, such as a temperature-controlled shopping mall if it is too hot, cold, or humid outside
• Wear loose-fitting, comfortable clothes and a supportive sports bra

Consult a doctor before starting

It is important to consult your doctor before starting a treadmill workout routine during pregnancy. Your doctor will be able to advise you on a safe program and monitor your progress. If you were not active before becoming pregnant or if you have health complications, it is especially important to consult your doctor before beginning a treadmill workout routine.

Your doctor will be able to recommend a safe program that is tailored to your specific needs and health history. They may advise you to start with a walking distance that you are comfortable with and a speed that you feel able to maintain, and then slowly increase the distance and speed over time. It is important not to push yourself too hard, and to listen to your body. If you feel any discomfort or pain, stop the workout and consult your doctor.

Additionally, your doctor will be able to advise you on any precautions or guidelines you should follow to ensure your safety during your treadmill workouts. For example, they may recommend that you avoid running and instead stick to walking, or that you use the treadmill at a slower speed than you did before your pregnancy. They may also recommend that you use the handrails for support and stability, especially if you are using an incline.

It is also important to stay well-hydrated during your treadmill workouts to avoid overheating. Dehydration can lead to premature labor, so be sure to keep a water bottle with you and drink regularly throughout your workout.

Stay hydrated

Staying hydrated is essential for a healthy pregnancy. Water is responsible for carrying oxygen and nutrients throughout the body to cells, tissues, and organs. It ensures that the body absorbs essential nutrients, and it is these nutrient-rich blood cells that ultimately reach the baby.

Drinking water helps to preserve the ideal level of amniotic fluid and assists with fetal kidney functions. It also helps to prevent constipation, UTIs, bladder infections, and kidney infections.

It is recommended that pregnant women drink about three litres (eight to 12 glasses) of fluid every day. It is important to sip water throughout the day rather than drinking a lot at once. For every hour of light exercise, another glass of water is recommended.

• Keep a water bottle with you at all times and aim to finish it by the end of the day.
• Set reminders on your phone to remind you to drink water at regular intervals.
• If you don't like the taste of plain water, add a wedge of lemon or lime, or some fresh herbs or fruit to infuse some flavour.
• Try to limit your consumption of tea, coffee, and other caffeinated drinks, as caffeine is a diuretic.
• Eat more water-rich foods such as watermelon, cucumber, lettuce, and celery.
• If you're struggling to drink enough water, try drinking through a straw or choosing a bottle with a built-in straw.

Avoid high-risk activities

While exercising during pregnancy is generally safe and beneficial, there are certain high-risk activities that should be avoided to ensure the safety of both mother and baby. Here are some guidelines to help you navigate which activities to avoid during pregnancy:

• Avoid activities with a high risk of falling: This includes ice skating, rollerblading, rock climbing, and other similar activities. The risk of a fall could lead to serious injuries and trauma to the abdomen, which can be dangerous for the developing baby.
• Refrain from contact sports: Contact sports such as soccer, basketball, and hockey carry a high risk of abdominal injury from collisions or balls/pucks hitting the abdomen. It is best to avoid these sports during pregnancy to minimise the risk of trauma to the uterus.
• Be cautious with exercises that involve jarring movements: Activities like high-impact aerobics, with a lot of jumping and bouncing, can be unsafe due to the jarring start and stop movements. These movements can be dangerous, especially as your pregnancy progresses and your centre of gravity shifts.
• Avoid activities that may cause placental abruption: Downhill skiing, snowboarding, and waterskiing, for example, carry a high risk of falling and can lead to placental abruption or preterm labour. It is best to opt for gentler alternatives that pose less risk of injury.
• Steer clear of overheating: Activities like hot yoga, hot Pilates, and soaking in hot tubs can raise your body temperature dangerously high. Overheating during pregnancy has been linked to an increased risk of neural tube defects in the baby.
• Modify your exercise routine as your pregnancy progresses: As your belly grows, your balance and coordination may be affected. Adjust your exercises accordingly and consider scaling back the intensity or duration of your workouts. Listen to your body and always consult your healthcare provider for personalised advice.

Remember, it is important to consult your doctor or midwife before starting or continuing any exercise routine during pregnancy. They can provide specific recommendations based on your individual health and pregnancy history.

Support your bump

As your pregnancy progresses, your bump will increase in size and begin to make its weight felt. This can cause back pain and put pressure on your back for support. To help with this, you can use a maternity belly band to support your bump and take some weight off your ligaments and give your back and belly more support. You can find these at many retail stores.

Using a treadmill when you're pregnant will be more challenging than before pregnancy. Your growing bump will affect your balance, so it's important to hold on to the railings for support.

If you experience any pain or discomfort, stop exercising and contact your doctor or midwife.

Frequently asked questions