Pregnancy

Is Walking Good Exercise during Pregnancy?

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It might not seem like life is easy once you get pregnant, but there is more to staying fit. Walking is something that all pregnant women swear by and include in their regime. So brisk fast walking or slow steps? What should be safe for you? It should be easy once you know what your body wants. Keep up with this piece and you will soon find out.

Coming to brisk walking, it is a great workout for your lungs and heart without any harm to you and your child. Incorporate it in your daily life and for walking the distance, you can always call for the help of your friends and family.

In case you were a regular walker before you got pregnant, continue with your sessions. However, if you are rather new, 15 minutes of brisk walking thrice a week should keep you fit. After you have mastered the art of walking, walk more; say around 40 minutes for 4-5 days a week. That way your fitness level will go higher up. Walking for pregnant ladies is a must to foster healthy delivery.

And, if you are short on time, you can always work on walking as a routine rather than a practice. For instance, take a walk instead of a drive or maybe during lunch explore around and stretch your legs.
Is Walking a Good Pregnancy Exercise

Walking for Pregnant Ladies: What you should know.

1. Never forget your Sunscreen:

If it’s a summer day, stepping out without sunscreen could your baby’s life in risk owing to the ultraviolet rays. Umbrella, cap and a bottle of water are other essentials that you shouldn’t turn a blind eye to. Dehydration might increase your body temperature and your child won’t be too happy about it.

2. Don’t Push Yourself:

Usual guidelines deem walking about 150 minutes a week safe for a pregnant lady. When divided, it is a 30 minute walk 5 days of the week. It should not be irregular and the timing should be active. The more active you are, the more benefits you will experience.

3. Pelvic Exercises:

Pelvis region gets the most stressed and needs the most of easing up. Walking can do that for you. Pelvic floor exercises should be good alongside the regular walking.

See More: Breathing Exercises During Pregnancy

How should I Adapt my Walking throughout Pregnancy?

1. Keep your Walking Safe:

Do not over stress and remember that you don’t live for walking. It is just a measure to keep yourself fit and healthy. Pregnant lady walking is a welcome step to keep themselves fit.

2. Talk it out:

When you are trying to walk during pregnancy. Try this out. Talk while walking every couple of minutes. If you find yourself gasping for breath, it is probably time to stop.

3. Watch for Signs:

If you find yourself in too much pain after walking or sudden swelling, dizziness, fainting, then you need to stop walking right away and talk to your doctor about the safety of further walking.

What’s your Fitness level?

According to how often you exercise, there are 3 categories of exercisers

  • Beginner: This is the category where moms who have either never exercised or maybe a few times fit in.
  • Intermediate: You do exercise, but not so actively
  • Advanced: A person who has been keeping herself fit since she knows exercising is a perfect fit for this category.

See More: Meditation For Pregnancy

Beginner:

Start by walking slow and thrice a day, trying to put a day off between each walk. Add in a day or so once you feel like you are ready. By the time your pregnancy ends, you should be able to walk faster than before and at least 3-4 days a week.

Intermediate:

Begin by walking four times each for about 20 minutes. The speed should be experimented with and by the end of your pregnancy, you should be fitter than you were before and you must be able to walk for about five days a week and still feel energetic about it.

Advanced:

It doesn’t matter if you have been an exerciser who every local know for your field trips. Show your faithfulness towards walking even after you get pregnant as that will not only help you stay active, but also make you feel good about yourself.

Walk for about 20-30 minutes each day and by the end, your goal should be to reach another extra day and the length should be around 45 minutes. Of course, this might have a few issues, so always check in for the duration and number of days with your doctor and start advanced walking when pregnant only if your doctor says it’s cool.

Benefits of Walking During Pregnancy:

If you are wondering if walking is an absolute necessary thing to do, then no! Its not. However, it is safe and a good exercise for pregnant ladies. Walking ensures you get the required exercise that is usually needed when you are pregnant. Here are some of its benefits.

Healthy Baby:

Walking while pregnant ensures the weight of the mother and the baby is in check. With this, the baby gains healthy weight.

Gestational Diabetes:

One typical thing every new mom experiences is higher levels of sugar in blood that will lead to type 2 diabetes after delivery. It also increases the risk of a pre-term labor. The other effect is an obese baby. Walking during pregnancy will keep the weight in check and ensure the gestational diabetes is at bay.

Chances of Normal Delivery:

Walking during pregnancy will ensure you have a normal delivery and not cesarean. Walking increases the flexibility of the hip muscles and also its tones them up. Early morning walking during pregnancy for normal delivery has been attested to provide positive results.

When Should you Walk?

While walking during pregnancy is a great exercise, slow, fast and brisk walking has its own effects. Early morning walks are good. However, if that does not favor you, go for evening walks.

Slow Walk: When you get started to walking, start slow, for about 5-10 minutes. Warm up through the slow walk, by avoiding pavements and uphill. Slowly increase your pace.

Brisk Walk: Brisk walking during pregnancy is not a favored one. Brisk walking is mostly aimed for weight loss. When you reach your third trimester, your body will not let you walk brisk. For those of you walking regularly, brisk walking works fine.

Fast Walk: Prefer slow or brisk walking over fast walking. Fast walks can leave you panting.

Walking during pregnancy: First Trimester:

The first trimester is up to 13 weeks. Slow walking is ideal during the first trimester. The sole purpose in this stage is to walk. Increasing the pace can wait. 15 to 20 minutes of walk is good, for four days a walk. You can increase 5 more minutes, to five times a week.

The next step is the intermediate level. In this phase, walk for six days a week. Begin with 20 minutes of walk and make it six days a week. At the end, 20 to 40 minutes of walk for six days a week is best.

The next phase is the advanced stage. Begin with 20 minutes of walk for five days a week. Increase this to six days. Add uphill and stairs, and at the end, you should have covered 30 to 60 minutes for six days.

Walking during pregnancy: Second Trimester:

Second trimester is the 13 to 25th week. Begin with 10-minute walk for 4 to 5 days a week. Increase it to 15 to 30 minutes and make it 6 days a week.

In the intermediate phase, start with 20 minutes of walk for four to six days a week and the total time to 30 to 40 minutes.

In the advanced stage, walking for pregnant ladies, should begin with 30 to 40 minutes of walk for six days a week. One day a week, choose to walk for 50 minutes, by climbing stairs or walking uphill.

Walking during pregnancy: Third Trimester:

26 to 40 weeks is the third trimester. Five to six days a week is an ideal walk during this period. You might not be able to walk with growing belly. In case you are a beginner, start with 10 minutes of walk for four to five days a week.

At the end of this period, you should have walked 15 to 30 minutes for five to six days a week.

What Safety Precautions Should Be Kept in Mind?

Although walking is an exercise that has minimal issues for either the mother or the baby, there are still a few things that should not be ignored.

  • Don’t walk to fast or too slow allowing your body to absorb all the heat on a sunny day. This might lead to premature contractions.
  • Keep your center of gravity fixed around your belly
  • Wear comfortable shoes always and walk with extreme attention so you don’t trip or slip.
  • Sip in water you take along with you every few minutes to keep yourself hydrated but in little measures.

See More: Pregnancy Exercises For Normal Delivery

Side Effects of Walking During Pregnancy:

  • Watch out for fainting, exhaustion, dizziness, contractions, vaginal bleeding, chest pain or weakness. In case you experience any of this while walking, see a doctor immediately.
  • In case you have a high blood pressure, heart disease or lung disease, consult a doctor before you start exercising.
  • Brisk walking might not always be good. In case you experience any difficulty with the pace, slow down and watch out!

Walking is great when pregnant. It is a fun way to stroll the streets, flaunt your baby bump and stay active. Do not forget to enjoy while you are at it as otherwise all if it wont bring any fruitful result. You don’t want to distracted by the daily din, so the place you choose and the music you play has a great role in shaping how active you get by the time your pregnancy ends. In any case, walking should help you stay in touch and not run out of practice of the daily exercise. That way shedding off the extra pregnancy weight shouldn’t be too tough.