Can You Use a Treadmill While Pregnant?

We all know how important it is to stay active during pregnancy. On top of the normal benefits of regular exercise, it helps to prepare your body for childbirth and maintain your mental health. However, it can be hard to figure out the best way to keep your body active during these months. It’s obviously a question that will be different for everyone, but we’re here to tell you that treadmill use is perfectly safe and recommended for your pregnancy workout. 

Engaging in walking or light jogging on a treadmill for several hours a week helps maintain overall health and develops essential fitness levels for childbirth.

In this article, we’ll be breaking down recommendations for exercise during pregnancy, why treadmills are a great choice and our best tips for having a safe and healthy workout.

To Walk or to Run?

Treadmills offer a controlled environment for running, minimises the risk of tripping or falling compared to running outdoors. Adjusting the treadmill speed and incline can make running more comfortable as your pregnancy progresses, but always ensure that you’re not overexerting yourself.

Walking on a treadmill, on the other hand, is a low-impact option that provides a gentler cardiovascular workout. Walking at a steady pace on a flat or slightly inclined treadmill can improve circulation, boost energy levels, and keep muscles engaged without putting too much strain on the body. It’s often a preferred choice for pregnant women, particularly in the later stages of pregnancy when balance and joint support become more of a concern. Whether walking or running, focus on maintaining a pace that feels comfortable and sustainable.

Benefits For the Baby Bump

Preparing Body for Childbirth

Regular treadmill workouts during pregnancy can help strengthen the muscles needed for labour and delivery. Engaging in cardio exercise, such as walking or running, increases endurance and improves circulation, both of which are essential when preparing for the physical demands of childbirth. Staying active also helps maintain a healthy weight, reducing pregnancy-related complications. The combination of cardiovascular exercise and proper stretching can make a significant difference in preparing the body for a smoother labour and recovery process.

Improve Mental Health

Using the treadmill while pregnant doesn’t just benefit the body—it positively impacts mental health as well. Regular cardiovascular exercise is known to reduce stress, anxiety and depression. Incorporating treadmill workouts into your routine can help promote a more positive mindset, contributing to overall well-being during pregnancy

Mood Booster

The simple act of moving can lift your spirits, helping to combat fatigue and the common emotional rollercoaster that pregnancy brings. Exercise triggers the release of feel-good hormones like serotonin and dopamine, which can improve your mood and increase your energy levels. Whether it's a short 10-minute walk or a 30-minute session, regular use of the treadmill can help you feel more energised and positive throughout your pregnancy journey.

Listen to Your Body

Every body responds differently to pregnancy, so it’s important to be mindful of how you’re feeling during treadmill workouts. Pay attention to any signs of discomfort, fatigue, dizziness or shortness of breath, and adjust your pace or incline accordingly. Pregnancy hormones can also loosen joints and ligaments, so you may need to reduce the intensity of your treadmill sessions to avoid injury.

Remember, it's okay to slow down or take breaks. If you experience any pain, contractions or unusual symptoms, stop exercising and consult with your healthcare provider. Tuning into your body’s signals allows you to maintain a healthy, balanced exercise routine that’s safe for both you and your baby.

Alternative Workout Options

If using a treadmill becomes uncomfortable or you’re seeking variety, there are plenty of alternative workout options to stay active during pregnancy. Low-impact exercises such as swimming, cycling on a stationary bike or prenatal yoga can provide excellent cardiovascular and strength benefits without placing too much strain on your body.

Swimming is particularly beneficial as the water supports your weight, reducing pressure on joints and muscles. Similarly, cycling on a stationary bike allows for a seated, low-impact cardio session that’s easy on the body. Prenatal yoga helps improve flexibility, balance and relaxation while strengthening key muscle groups, making it an excellent complement to your treadmill workouts.

Incorporating a mix of these exercises can keep your fitness routine fresh and enjoyable throughout all stages of pregnancy.

Conclusion

By staying active, you’ll not only benefit your physical health but also improve your mental well-being and better prepare your body for childbirth. Treadmills are a safe and effective way to maintain your fitness, provided you listen to your body and adjust your routine as needed. If you need any help choosing the right treadmill for your needs, you can check out our guide or get in touch with our team if you have any questions.