**Find a Sport That Can Last a Lifetime**
"Can you run as usual?" was the first question I asked my doctor after giving birth. She looked at me calmly and said, "Of course." Exercise during pregnancy is beneficial for childbirth, but she also warned me not to gain too much weight in the first three months, saying, "because your back can't handle it."
As for what kind of exercise, she said that if you were already active before pregnancy, you can continue with low-risk activities. But if you weren’t exercising before, there’s no need to start intense training during pregnancy. Sports like rock climbing, skiing, or high jumping are risky and should be avoided or modified. Activities that don’t require much strength, such as walking or cycling, are safer, but you may need to reduce or stop them in the second trimester due to balance issues.
Building muscle, especially in the core, back, and pelvic floor, can help with labor. So if you're pregnant, consider keeping your muscles strong. Strengthening your back muscles helps support your growing belly, and pelvic floor exercises can improve your overall health, aid in recovery, and even enhance sexual well-being.
The key is to listen to your body. Whether it's swimming, brisk walking, or running, it's important to understand your limits. If you can't control the intensity, aim for a heart rate below 140. In simpler terms, if you can't speak without gasping for breath, you're pushing too hard.
An extreme example is Gao Yanjinzi, who won an international modern dance award while pregnant. She didn’t even know she was pregnant when she signed up. A doctor told her that life is resilient—if it's strong, it can withstand challenges. This made me realize that we should face life naturally, not fear it. However, I'm not encouraging others to take unnecessary risks. Gao continued with what she was comfortable with, and her training was within her capabilities.
Back to my own experience, I had no complications and felt surprisingly energetic in the early stages of pregnancy. I could run 8,000 to 10,000 meters without feeling tired. Now, I run 6,000 to 7,000 meters on the treadmill at a speed of almost 10 km/h, twice a week. When air quality is good (below 70), I bike to work—about 46 kilometers. Unfortunately, only two days last week met my cycling standards, and this week wasn’t much better.
As for weight, I haven’t gained anything, which the doctor confirmed. My waist has grown significantly, though. Many people still grab seats in front of me on the subway.
One day, someone said, “Flat!†I turned around and he added, “Micro convex!†I joked, “You know, some women go to Taobao and buy fake bellies.†Young women might see only the photos, but I’m relieved. Here’s a comparison: the first photo was taken in Taiwan last October, and the second one was just a few days ago. The baby is now about the size of an avocado, 10 cm long, and its eyes can detect light. Still, I can’t feel any movement yet.
I still want to share a few thoughts on exercise. Someone once asked me if I enjoy running. Honestly, I don’t know if anyone truly loves running. Every time I tie my shoelaces, I feel a bit unhappy, but the joy and satisfaction after the run always make me want to keep going. Everyone can find an activity they love.
Some people don’t understand why I do it, but those who’ve been through pregnancy know it’s different from other illnesses—it’s unseen, unpredictable, and full of uncertainty. Because of this, I try to stay calm rather than scared. After all, nothing in life is without risk.
My guideline is to understand myself, follow science, and be prepared for the worst, but not let fear control me. Pregnancy is a personal journey, and most women go through it. Humans have evolved so far, and that alone shows we’re capable.
Note: There's a lot of conflicting information online about what pregnant women should do. Last night, I spent hours reading about calcium supplements and got confused by the debate over vitamin A. Look forward to my next article, where I’ll discuss what pregnant women need and what they often lack.
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