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| Walking in pregnancy : benefits and harms |
Walking during pregnancy is a commonly available and safe for most expectant moms. With the help of moderate
physical activity, a woman not only improves her own and her baby's health, but also predetermines a quick
recovery after childbirth.
Walking during pregnancy is a common and safe activity for most expectant moms. With moderate physical
activity, a woman not only improves her own and her baby's health, but also predetermines a quick recovery after
childbirth.
What are the benefits of walking during pregnancy?
Modern scientific research proves that moderate physical activity during pregnancy significantly facilitates
carrying the baby and the birthing process.
Find out which physical activities will help your healthy pregnancy.
Can pregnant women exercise on a fitball?
Is fitness necessary during pregnancy?
What physical activities are good for pregnant women?
The beneficial properties of walking include:
- Active oxygenation of the lungs.
- Improvement of systemic blood circulation and uteroplacental blood flow, as a result of which the fetus receives
enough oxygen and nutrients.
- Stimulation of intestinal peristalsis, which reduces the risk of hemorrhoids and constipation.
- Increased stamina and breathing training: allows you to reduce pain during labor, control the effectiveness of
pushing and avoid intrauterine hypoxia of the fetus.
- Improvement of psycho-emotional background.
- Beneficial effect on the quality of sleep.
- Prevention of abnormal weight gain.
- Quick recovery after childbirth.
What should be walking in pregnancy?
To get the maximum benefit from regular walking and not to harm yourself and the baby, first of all, it is
necessary to discuss possible restrictions to physical activity at an appointment with an obstetrician-gynecologist.
Make walks in the fresh air as comfortable and beneficial as possible will help simple recommendations:
Perform a light joint warm-up beforehand.
Start with short walks of 30 minutes, gradually increasing the duration of walking.
Maintain proper alignment of your spine by ensuring that your back remains straight, and take steps by first
landing on your heel and then rolling forward onto your toes.
To increase the load, bend your arms at the elbows and move them intensively.
Pay attention to your breath, ensuring that it remains steady and deep.
Monitor your heart rate with a special device or smart watch.
Maintain an optimal speed of movement.
Enjoy the sounds of nature or pleasant music with headphones - your sensations are transmitted to the future baby.
Choose comfortable clothes and proper walking shoes.
Try to walk in forested areas, away from automobile tracks.
Be sure to take water and a snack on your walk.
Always carry an exchange card with you.
Rest periodically: walking should tone you up and bring pleasure, not fatigue.
Monitor your health while walking: lower abdominal discomfort or other unpleasant symptoms are a reason to
see a doctor.
Relax after a walk: a relaxing bath or elevated leg position can prevent varicose veins and swelling.
What are the peculiarities of walking at different stages of pregnancy?
The recommended duration and pace of walking differs depending on the term of pregnancy:
First trimester
In the early stages of pregnancy, the embryo is attached and the main organs and systems are laid down.
The first trimester is often accompanied by slight bloody discharge from the genital tract, unfamiliar discomfort
in the lower abdomen, nausea, vomiting and rapid fatigue. During this period, the amount of physical activity is
determined individually with the doctor.
As a rule, walking in early pregnancy depends solely on the general well-being of the woman and does not have
strict restrictions. In the absence of discomfort, the future mom is allowed to walk as long and fast as she wants.
Second trimester
This is the most favorable period for walking. The mother's body adjusts to hormonal surges, the general
condition normalizes. The uterus begins to grow more actively, weight gain is gaining momentum.
Regular walks at a comfortable pace replace a woman a large number of physical exercises. After walking is
recommended prevention of varicose veins: rest with an elevated position of the legs.
Third trimester
At late terms, the pace and duration of walks are gradually reduced, but there is no need to completely abandon
physical activity. Walking in the 3rd trimester strengthens the abdominal wall, which facilitates the process of
childbirth.
Why does walking during pregnancy cause discomfort?
Active walking can cause soreness and discomfort in expectant moms. Usually unpleasant sensations are
associated with physiological changes that the body undergoes during pregnancy.
Nevertheless, you should consult a doctor to rule out conditions that threaten the health of the mother and fetus.
Common causes of walking discomfort in pregnant women include:
Symphysitis: a divergence of the pubic bones due to softening of the bosom articulation, in which sharp pain in the symphysis
area increases with walking.
Pregnancy flatfoot: develops with weight gain and worsens with increasing swelling of the lower extremities.
Calcium deficiency: the pain is localized in the joints and is controlled by additional intake of calcium preparations.
Pinched sciatic nerve: the growing uterus can squeeze the nerve, which is accompanied by sharp pain, localized on one affected side.
Varicose veins: accompanied by swelling, a feeling of heaviness and pain in the legs after prolonged walking. Discomfort is
alleviated by wearing compression stockings and a set of special exercises at the end of the day, aimed at
improving venous outflow of blood from the lower extremities.
Tension of the ligaments supporting the uterus: the rapid and intense growth of the uterus leads to pain in the lateral abdomen. Wearing a special maternity
bandage while walking can help to remedy the situation.
Who is contraindicated long walks in pregnancy?
If the pregnant woman feels well, then daily walks lasting 1.5-2 hours will be optimal for her.
The expectant mother should listen to her feelings and adjust the duration of walks depending on how she feels.
There are practically no absolute contraindications to walking during pregnancy, except for rare conditions that
require strict bed rest.
Nevertheless, a number of situations require limiting the time of activity, but do not exclude walking completely.
Long walks in pregnancy are contraindicated in the case of:
General malaise: fever, weakness, headache.
Discomfort in the lower abdomen, accompanied by uterine tonus: as soon as the feeling of "stone" belly weakens,
you can go for a walk.
Complications of pregnancy: early toxicosis, pre-eclampsia, threat of termination of pregnancy, isthmic-cervical
insufficiency and others.
Aggravated anamnesis: repeated miscarriages, premature births.
As a rule, in the above-mentioned conditions, expectant mothers are recommended short walks at a slow pace,
preferably in the pleasant company of a spouse or girlfriend.
Walking is certainly beneficial during pregnancy. Future moms should monitor their well-being and walk at a
comfortable pace. With any ailments, walking should be limited and consult with a doctor -
obstetrician-gynecologist about further walks.
Thus, there is a huge range of fitness exercises for pregnant women. Cheerful music, comfortable duration and
pace of training will provide the future mom excellent physical and psycho-emotional preparation for labor and
postpartum period. Don't forget to consult a specialist before you start!