During pregnancy it is good to follow an exercise routine that can be very varied and beneficial for the future mother and the baby, as we have seen in the case of yoga, swimming or the Pilates method.
Walking is a daily activity that even less-exercised women can usefully begin at this stage. Each woman will have to find a rhythm that does not cause discomfort, a feeling of shortness of breath or excessive fatigue. The advantages that we will find along the way , never better said, are multiple.
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Walking effectively helps control weight gain, because being a low-impact aerobic exercise, it will allow us to burn excess calories without straining the body.
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Walking at a good pace during pregnancy activates blood circulation and prevents edema and its consequences, such as swelling of the feet and legs, reduces hemorrhoids or the effects of carpal tunnel syndrome.
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Pelvic rocking will help the baby’s head to fit and, once it is fitted, dilation is also favored by this movement, so we can facilitate labor.
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In addition, by strengthening the muscles of our legs , we will arrive at the moment of labor with strength, reducing the possibility of cramps, which could be so inopportune when giving birth.
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By promoting muscle tone, strength and endurance, our postpartum recovery is also facilitated: walking or getting up without help, whether the delivery was vaginal or by cesarean section, will be easier.
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By relieving pressure on the pelvic area, the discomfort of sciatica and hemorrhoids will also be reduced.
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Strolling enjoying the outdoors will make us feel active, full of energy and in a good mood.
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In the later stages of pregnancy, when it is good to go for a walk several times a day, breaks can be combined with the practice of breathing exercises that we will have to carry out at the time of delivery.
In any case, as we always remember, it is good to consult with our doctor before starting our exercise plan in case he considers that there is any particular risk in our situation.
Although fortunately, in walking there are really very few cases in which gentle exercise cannot be carried out.
If we can really exercise in this way, there are some conditions that must be met for walking to benefit us in all those different ways that we have just seen.
Here are some tips to make the experience, not only beneficial, but also pleasant and risk-free.
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You have to walk at a good pace , letting the heart work so that our cardio-respiratory system is activated. A walking rhythm, which makes our breathing accelerate but without excesses, is ideal.
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However, if the mother is not used to exercising, she should start at a very slow pace and gradually increase speed and effort.
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The walking time is also important. 15 minutes are nothing and are diluted in our activity providing few benefits: we have to find more time per day, even if we start little by little and increase the time we walk. One hour every day (or 5 days a week) throughout the pregnancy and 2 hours a day (separate and with breaks) during the last month of pregnancy is what many specialists recommend.
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When walking, to avoid a greater swelling of the hands, it is good to move the arms and place them up, opening and closing the fists so that the liquids do not accumulate in them due to the swing and gravity. Some light weights to lift or some rubber balls to squash while also lifting them are a good idea that will also strengthen the muscles of the arms.
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Clothing and footwear must be comfortable, spacious and made of fabrics that allow perspiration.
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We will have to avoid extreme temperatures , nor go out when it is very cold or when the heat is pressing. The central hours of the day in summer are very inadvisable. For cases where it is difficult to get outside, a gym treadmill may be fine.
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If we go out during the sunny hours , we will have to remember the protection for our skin and head, using sun creams and a cap or hat.
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A bottle of water or juice are ideal companions for our walks that will prevent us from becoming dehydrated.
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Our balance is not precisely at its most stable level, so we must avoid walking through stony places, with potholes, with very steep or slippery slopes to prevent a fall.
Photo | Khusen Rustamov on Pixabay In Babies and More | The 13 best exercise apps to keep fit during pregnancy
