Pregnancy is quite the journey, and if you are a pregnant mama who enjoys walking or running, you might be wondering, “Can I use a treadmill while pregnant?” You have to figure out a new diet, how you fit into new clothes, and how to work out now that your body is going through some intense changes.
With some days leaving you not wanting to put pants on and leave the house, others might have you craving movement.
The overall answer to this question is: it depends. Each mama has a unique experience in carrying her baby. With a doctor’s thumbs-up and some adjustments to your intensity, using a treadmill to get in some steps can be an incredibly beneficial way to stay active throughout your pregnancy.
Is it safe to use a treadmill while pregnant?
Generally, using a treadmill is safe if you were an active person before conception. As mentioned earlier, it is critical to consult with your doctor before starting a new exercise routine. They are your best resource for individual health and guide you in the right direction as far as the best approach to stay safe and active concurrently.
The UK’s National Health Service recommends pregnant moms should exercise 150 minutes per week. This is the magic number for gaining the maximum benefits. Don’t feel pressured to hit 150 minutes immediately. You can increase slowly each week.
However, there are a few conditions where a treadmill may not be the best recommendation. Some of these include:
- Preeclampsia or other pregnancy conditions
- Placenta previa
- Unexplained vaginal bleeding
- Cervix issues
- Extreme fatigue
Benefits of walking on a treadmill while pregnant
Regular exercise during pregnancy can reduce the risk of excess weight gain, gestational diabetes, and even postpartum depression.
Other benefits include a heightened mood and easier labor. Exercise strengthens your cardiovascular system and stamina, both of which are helpful during childbirth. It can also add to your muscle tone and flexibility!
Boosted energy levels are also common, as exercise releases those delicious endorphins that can help combat mood swings and low energy. Some women have also reported improved sleep and reduction of swelling.
Based on this WebMD article medically reviewed by Johnson (2023), walking is a great starting point for exercising during pregnancy. It can improve circulation, which can help combat the dreaded swelling in your legs and ankles.
Considerations before exercising
Your resting heart rate increases during pregnancy, affecting your target heart rate while exercising. Instead of aiming for your regular heart rate while not pregnant, pay close attention to your new heart rate target.
A decent scale is to exert at a level of 5 or 6 out of a 10-level scale. We aren’t trying to become competitive Crossfitters here! You may also feel hotter as your body increases blood flow to the surface of your skin.
If you notice you are overheating, back off, drink some cool water, and slow down.
A disclaimer to using the treadmill! The American College of Obstetricians and Gynecologists recommends that pregnant women avoid contact sports and activities that risk falling or injuring the abdomen.
The treadmill poses the issue of losing your balance and falling if you are not careful. For this reason, it is wise to use the handrails at all times if you feel unstable, and make sure you are not running when you are by yourself.
One of the best ways to figure out if you are walking at an appropriate speed is to use a “talk test.” Your walking or running speed is appropriate if you can carry on a normal conversation without huffing and puffing.
Treadmill workout tips
Now that we know the benefits, let’s go over some tips to get you started.
- Listen to your body. This mantra is overused, but for good reason. If you experience dizziness or pain, it is time to see a doctor and make sure you are suitable for exercise.
- Slow and steady wins the race. You may be an athlete however your body is undergoing one of the most intense marathons it could ever experience from the inside out. Do not push yourself to pre-pregnancy limits. Begin with a brisk walk, work your way into a jog, and feel it out.
- Hydrate. Water, water, water is our best friend here. Drink plenty of water before, during, and after your workout.
- Pay attention to the incline. Avoid putting extra strain on your back, and do not worry about the incline during later phases of pregnancy.
- Focus on short, more frequent workouts. Opt for 20-30 minutes two to three times per week (or more, if you’re up for it) instead of hour-long sessions.
- Comfy and casual! Keep it comfortable. Wear the ugly, supportive running shoes instead of those cute Nikes. We are going for effectiveness and ease, not to be the most fashionable out there. Lucky for you, we’ve compiled the necessary supportive running gear for postpartum and pregnant moms!
- Cool down and stretch. You may have been able to skip the cool down before, but now, since your ligaments are changing and everything is stretching, it is a great idea to pick up a light stretching routine.
- Nutrition is key. Be sure to replenish with protein and carbohydrates to help support muscle breakdown and rebuilding. Even getting enough protein throughout the day can make all the difference in muscle soreness and recovery.
Alternatives to treadmills
While treadmills provide a great tool for staying indoors, they are not the only option. Some people get bored and cannot find the motivation to walk on a hamster wheel. If that is you, here are some safe and effective alternatives:
Outdoor walking
Distract yourself with the bees buzzing and the flowers dancing in the wind. Get outside, enjoy the sun and some fresh air, and choose a well-maintained path with a flat surface to get those steps in. If you have a furry friend, they would be delighted to accompany you! `
Prenatal yoga
There are yoga classes specifically designed for the expecting Mama! It can help improve flexibility, strength, and balance while getting those endorphins at the same time. `
Swimming
This low-impact alternative is a great choice for those who may have more pain than others during pregnancy. It is easy on the joints and allows you to get some vitamin D while exercising.
For some who continued the hobby after giving birth, swimming postpartum contributed greatly to recovery.
Stationary bike
The effects and outcomes are similar to those of the treadmill; however, a bike can be a controlled workout without impacting your lower back and knees.
Which month should I start using the treadmill?
Your doctor knows best and can guide you to the right time to start. However, in most uncomplicated pregnancies, starting throughout all trimesters is possible and safe.
First trimester
Most women feel sick during their first trimester, so take it easy and listen to your body. You may be experiencing fatigue and morning sickness.
It would be wise to start with low-impact and short walks if you feel up to it. Yoga may also be a great alternative while you get by with your nausea.
Second trimester
This is considered the “golden trimester” for exercise. You are feeling better and less tired, and can gradually increase the duration and intensity. This would be a great time to add in a few different options. like walking on the treadmill AND biking, and alternate between the two.
Third trimester
As the baby grows, your center of gravity also does. This can lead to poor posture and “just getting by” until the baby comes. Shorten your strides if you need to.
You may also find it more comfortable to go slower, hold onto the handrails, and take your time. Any exercise is better than nothing.
Conclusion
Staying as active as possible during pregnancy can have many benefits for you and your little one.
Remember, the key to staying active is to find outlets that inspire you. Mix it up with an outdoor walk if you get bored with walking. There is always something new to explore, so don’t stay stagnant!
With a doctor’s thumbs up and some alternative ways to move, using a treadmill can be safe and effective in reaching your goals while pregnant. Listen to your body, prioritize your comfort, and enjoy the beautiful experience of growing life inside you.
