Walking during pregnancy is good for the heart and muscles. In addition to preventing pregnancy ailments and discomforts, it keeps you fit and ready for delivery.
WALKING DURING PREGNANCY, BETTER FOR HEALTH IF OUTDOORS
There are more and more studies supporting the benefits of moderate and regular physical exercise during pregnancy, so it is common for gynecologists to “prescribe” an hour’s walk a day on average on the first visit after meeting the pregnancy.
However, if your doctor indicates rest or that you do not do any physical activity, you must follow all his instructions.
Exercising, especially outdoors, releases endorphins and produces well-being, even better if it is in the company of other women who experience the same physical and psychological changes. But beware: the training rhythm is personal. A woman who has always led a sedentary life can tire at an average rate, while another does not require the least effort.
It is also normal to feel more or less tired at different stages of pregnancy or to be more “lazy” on specific days. In general, it is better to take a long walk at a slow pace than a shorter and faster one. The “newbies” should start with half-hour sessions and gradually increase until the hour is reached. Similarly, it is important to keep the pulsations below 140 per minute (24 every 10 seconds).
Although it would surely not be dangerous for a woman in good shape to run during the first months of her pregnancy, activities that cause impact (such as running and jumping), sports that require balance (such as horse riding, water skiing or cycling) and contact or strong ligaments (such as athletics, basketball, tennis…).
IT IS MORE EFFECTIVE IF…
- You walk continuously and more or less at the same time.
- You wear cotton clothing to remove the heat generated during exercise.
- You choose the right shoes. It must be wide toe with a maximum of two centimeters of heel and the fingers should not go all the way to the end of the tennis.
- You do a gentle general stretch before and after the walk without forcing the position and without making you feel uncomfortable.
- Do not start the walk on an empty stomach or with little energy and try to hydrate yourself before, during and after the walk.
Exercising during pregnancy brings benefits to you and your baby, follow your doctor’s instructions.
Did your doctor recommend rest?