Regular physical activity during pregnancy can benefit both mother and baby, with treadmill exercise being a safe and controlled option when performed correctly. Here's what you need to know about using the treadmill while pregnant.

Benefits of Treadmill Exercise During Pregnancy:

• Improves cardiovascular health and circulation
• Helps manage pregnancy weight gain
• Reduces risk of gestational diabetes
• Strengthens pelvic floor muscles
• Builds stamina for labor and delivery
• Reduces pregnancy discomfort
• Improves sleep quality
• Boosts mood and reduces anxiety
• Maintains muscle tone
• Increases daily energy levels

Duration Guidelines:

• First and early second trimester: Up to 45 minutes per session
• Late second and third trimester: Reduce to 30 minutes
• Aim for 150 minutes of moderate exercise per week

Walking Guidelines:

• Start with 5-minute warm-up
• Maintain conversational pace
• Use handrails for balance as needed
• Monitor heart rate (stay in zones 2-3)
• Decrease speed and incline as pregnancy progresses

Running Guidelines:

• Only continue if you ran pre-pregnancy
• Decrease intensity and duration over time
• Don't start running if you're new to it

Stop Exercise Immediately If You Experience:

• Vaginal bleeding
• Amniotic fluid leakage
• Dizziness or lightheadedness
• Chest pain or breathing difficulties
• Decreased fetal movement
• Calf pain or swelling
• Severe headache
• Unusual fatigue
• Pelvic or joint pain
• Contractions

Safety Tips:

• Focus on maintenance rather than improvement
• Wear supportive sports bra
• Choose comfortable, non-restrictive clothing
• Consider using a belly support band
• Stay well-hydrated
• Monitor body temperature
• Listen to your body
• Get medical clearance before starting

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