Walking Workout During Early Pregnancy
If you got used to be well-groomed, and like keeping fit, then you know how important physical activities are for your good feeling.
Of course, if you got pregnant, you should realize that now exercising is twice as important even if you have never done any sport before.
While carrying a child all physical demands rises significantly. Especially if this is related to cardiovascular and breathing system as your heart needs to pump larger blood volume. Furthermore, increasing weight does not make future mother’s life easier.
To feel well, make the process of giving birth to a child easier, recover after delivery faster, not gain weight, you shouldn’t stop doing physical activities during pregnancy.
If you have never done sports before, now is the time to start thinking about it. Of course, it is not a good idea to jump with a parachute or do any other extreme sport.
But during pregnancy walking can be a perfect option that fits almost every pregnant woman as it is the most natural type of physical activity (and not so intense unlike running).
Walking during pregnancy: possible or not?
Is it safe to walk during early pregnancy? Walking during early pregnancy (in first trimester) is useful for every future mother. Another question that appears is how and how long a pregnant woman can walk.
If you do not have any contraindications you can easily do power walk beginning with the lowest of difficult level. If there are any reasons why you cannot do sports, most probably you can walk at least a little.
Remember that in case of having hydramnios (a condition that occurs when too much amniotic fluid builds up), acute or different chronic diseases, raised uterine tonus, strong toxicosis and gestational toxicosis (a condition in which the mother’s metabolism gets derailed) walking a lot is forbidden.
Walking in early pregnancy is a great cardiokinetic activity which is really important during pregnancy. This is a good preventive measure. For example, walking helps to avoid varicose veins which become typical for pregnant women.
Moreover, walking strengthens abdominal wall, reduces headaches and gives opportunity to have fewer problems with child bearing, and get ready for future labour.
Despite common perception that walking in the air cannot benefit a lot as every time we are lowering our walking rhythm (because of different reasons), there are still some important facts that can influence future mother’s health in a positive way.
So, if you have decided to spend more time outside, secure yourself and get only benefits from training, you should follow some rules and recommendations.
Always start your walking with small warm-ups. Steady yourself on the wall or railing to keep your balance, rotate your feet, swing your legs back and forward and side to side, rotate your hands.
Physical activity intensity should be raised step by step. If you have never done sports before, you should begin with hiking. After some time you can increase time of hiking and only after – frequency.
As a first step you can walk 3 times a week spending 10-15 minutes on walking. Slowly you can increase number of times to 5-6 and duration by 5 minutes. Do not walk too much: divide the process.
Those, who were active before pregnancy but didn’t train regularly, can start with 20 minutes walking four times a week. You can also increase number of times to 5-6 and add 2-3 minutes every time.
If you are fit and before pregnancy you were exercising a lot, then you can start your walking program from 20-30 minutes 5 times a week. After you feel you are ready to work harder, you can add one more day and walk a couple minutes more every time.
How to make your training more effective?
Always drink water during your training. It should be plain and at room temperature. Because of physical activities your body temperature is always getting high, and this is undesirable for a pregnant woman. You should drink in small ones but often – that will help you to avoid overheat.
If you do not have any contraindications during your first and second trimester, your physical activities can be intensive.
But by the third trimester walking activity should be slowly reduced: as doing sports is getting harder for you and your baby and risks are increasing.
Walk in a right way. Your back should be straight and do not lean over backward too much – to avoid muscle overstrain. Walk from heels to toes (if you are doing it the right way, you should feel a small swing).
Help yourself using your hands: bend them at elbows and make relaxed back and forward movements.
Your walking route should be far away from highways, closer to parks and plantations. Walking under scalding sun is forbidden as well.
Any time you walk you should remember about how straight your body should be, and do not cross arms on your breast. Wearing maternity girdle can make walking easier as well.
It is recommended to look a few steps forward (not at your feet), especially if it is your third trimester. That will help you to avoid muscles overstrain of rotator cuff and neck.
When should you stop walking?
Keep in check your pulse and heartbeat. You can use special monitoring devices that are sold in pharmacies; or you can check yourself with your ability to speak normally while walking.
Take a sit and relax. If you do not get better, do not continue your training. Your training schedule should be set up according to your general state: if you feel unwell, postpone your training until you feel better.
Finish your training properly
After intensive walking it would be a good idea to take a bath and rest for 15-20 minutes after. Also, you can lift your legs – that will improve your venous drainage and prevent edema appearance.
Do not forget that you should enjoy your walking. So, to enhance your pleasure you can ask your husband or friend to join you.
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