For a healthy pregnancy, exercise helps a lot. Often to be mothers have some confusion regarding exercises. Like, is it safe to walk during pregnancy? It is true that you cannot perform all type of exercises during pregnancy but there are some certain workouts that will help you throughout your pregnancy and post pregnancy period. Exercise improves blood circulation, mobility, flexibility and digestion. Not only that research showed that exercising during the pregnancy ensure an easier labor and vaginal delivery, quick postpartum recovery and fat return to pre-pregnancy weight.
Now the question comes, what are the best exercises for pregnant mothers? Walking tops the list as it is comparatively a soothing exercise that can be done safely during all three trimesters. Not only that walking suits all fitness level and can be performed in both indoor and outdoor according to your preference.
There is tendency of becoming a couch potato especially during trimesters. Do not be one. Try to start a healthy life style for both you and your baby. If you choose walking or any other form of exercise you will feel the difference both emotionally and physically.
As a workout walking can work for both regular exercisers as well as for fresher exercisers. Although walking is comparatively safer than other form of exercise you need to be extra cautious during your pregnancy in case if there are any warning signs to listen to. Do not forget to consult with your physician before adopting any workout program.
1. Drink plenty of fluid during and after walking:
2. Wear comfortable outfit in order to avoid physical irritation.
3. Wear comfortable shoes and choose a flat path for walking.
Walking During First Trimester: in the first trimester you will feel some physical changes like tenderness of breasts. So wearing perfect outfit is important while you walk at this time. wear supportive bra and nonskid shoes. If you are not a regular exerciser then start with a short time span like 10 minutes and then gradually increase the time to 20-30 minutes. But if you use to do exercises on a regular basis you can walk for about 45 minutes without any hassle. If the outside weather is humid and temperature is high it is better to avoid walking outside and use a treadmill instead. Walking on treadmill is a safe option as you can increase and decrease the speed and incline. Avoid using high incline and stick with level trainer at the later stage of pregnancy.
Walking During Second Trimester: you can continue the same walking routine during second trimester unless you have otherwise physical complications. Your steps might be little clumsier at this stage which is normal. Try to maintain a good posture which include head straight, shoulder pulled back a little and chest up.
Walking During Third Trimester: Walking during third trimester is safe as long as you comfortably can. Physicians recommend walking if you do not feel any hazards.
Things To Remember:
- Motive of your walking as an expectant mother is not the same as normal time. During pregnancy you are not walking to lose weight rather for improving your muscle strength and cardiovascular fitness. You do not need to walk 7 days a week. If you can walk at least 3 days that would be enough. During first and second trimester experiencing fatigue and nausea is very common. So do not walk when you are fatigued. Your workout plan during pregnancy completely depends on your activity before the pregnancy period. So consult with you gynecologist and fix a workout plan which goes with your physical fitness. For a healthy mother, walking can be continued throughout the 9 months of pregnancy. Try to do a light stretch before and after the walking session.
- Post Pregnancy Walking: you can resume you walking session about 4-6 weeks postpartum in case of vaginal delivery and 6-8 weeks in for a cesarean section.
- If you ever feel any pain in the back, chest, abdomen, pubic area or hip stop walking and consult with your physician as soon as possible. Other symptoms when you need to stop walking are vaginal bleeding, severe headache, long lasting nausea and vomiting etc.
In the conclusion it can be said it is safe and healthy to walk during pregnancy. Every mother wants to ensure the best possible physical fitness for her upcoming baby. Walking can ensure that physical stamina while you are pregnant. If you are pregnant and have not yet start walking, discuss about this with your physician on next appointment and fix out a plan. Good luck with your pregnancy!