Surely everyone knows the fact that walking is useful. This is especially true for expectant mothers. After a walk is the most optimal form of exercise during pregnancy. But that they brought maximum benefits to a pregnant woman and her baby, you must follow certain rules.
Pregnancy is the period in a woman’s life, when it is necessary to take care of health as much as possible, to properly prepare for the upcoming changes in her body, childbirth and the postpartum period. And one of the components of the success of such training is physical exercise for pregnant women. After all, it is so necessary that the cardiovascular, respiratory and muscular systems function normally in a state of increased stress. However, women, even healthy, many types of exercise during pregnancy are contraindicated because of the possible risk of abortion or the development of various complications. Therefore, walking during pregnancy, especially in the fresh air, is an excellent alternative to many bans. If a woman is actively involved in sports or fitness prior to pregnancy, it is also undesirable to stop such activities drastically, in this case walking during pregnancy will help create the necessary load without adversely affecting the future mother and her baby.
During walking during pregnancy, the lungs function more actively, the body of the mother and growing fetus is better saturated with oxygen, the metabolic processes are enhanced by improving the uterine-placental blood flow, which contributes to the growth and development of the baby. With these changes, the well-being of the expectant mother is also associated with moderate loads, for example, with hypotension (lowering the blood pressure below 100/60 mm Hg), which is often found during pregnancy. Walking strengthens the leg muscles, being an excellent prevention of varicose veins, the muscles of the back and buttocks are also included in the work.
Walking with pregnancy in the fresh air combined with a correct diet maintain and normalize the active peristalsis of the intestine, strengthen the muscles of the pelvic floor, helping in the fight against constipation and hemorrhoids.
In addition, during walks during pregnancy in picturesque and beautiful places, the mood rises, there is a surge of strength, stress is removed and sleep is normalized. All this has a beneficial effect on the well-being of the future mother.
Although walking during pregnancy have almost no contraindications, it is still worth consulting with a doctor, especially if there is any complication. After all, for example, the threat of abortion, anomalies in the structure of the uterus, placenta previa (when it blocks the exit from the uterus) are a contraindication for any physical activity and often require adherence to bed rest.
Walking during pregnancy is desirable for a total of 1.5-2 hours a day. If a long walk during pregnancy is not possible, then you can go outside for 30-40 minutes several times a day. In addition, in the case when before pregnancy a woman led an inactive way of life, you should not go for a long time very long. First, go out to breathe fresh air every day for 30 minutes not far from home, so that you can return at any time. In the future, when the body adapts, walks can become longer. It is important to take into account the biorhythms of one’s own organism: someone likes to walk during pregnancy in the morning, someone in the evening. It is clear that many future mothers continue to work and do not have the opportunity to walk for a long time on weekdays. In this case, try to walk on the way to work and back, and on the weekend, plan a complete walk.
When it comes to summer, it is advisable to walk to 11 and after 17 hours, avoiding the peak of the greatest solar activity. At this time, it is better to stay at home. Due to the high risk of overheating, too hot weather (above + 30 ° C) is not suitable for walking. With a thermal shock, the expectant mother may lose consciousness and suddenly fall. In addition, later, nausea, vomiting, and fever often appear. All this has an adverse effect on the course of pregnancy. Vomiting is dangerous due to dehydration, a violation of placental blood flow. The rise in temperature can also cause a violation of blood flow in the placenta and lead to oxygen starvation of the fetus. In hot weather, it is advisable to bring along a small bottle of drinking water for quickly quench your thirst.
In the cold season, you should not risk your health and walk at temperatures below -20 ° C.
Preference should be given to light, comfortable and not embarrassing movements of clothing made of materials that pass air well and do not allow the body to overheat or supercool. If there is a need, you should wear a bandage. It will support the growing abdomen, removing some of the load from the waist, and the walk will be more comfortable. However, regarding the use of the bandage, one should consult a doctor, since there are contraindications for wearing it (for example, the wrong position of the fetus in the uterus).
It is necessary to take care of the shoes being comfortable. It should be on a low (no more than 3-4 cm) stable heel. A completely flat sole, as well as high heels, creates an additional load on the lumbar region and legs. It is recommended to use shoes with a closed and fixed heel to prevent dislocation of the ankle joint. It is desirable that shoes are made of natural materials, in which the foot should not sweat or squeeze.
In addition, it is necessary to take into account the periods of pregnancy, since each has its own characteristics. So in the first trimester, some women feel a surge of energy, the reason for this is the increased volume of circulating blood, which saturates the body additionally with oxygen. But in this period it is important only to maintain the physical form, not allowing great physical exertion. However, many women in early pregnancy are more likely to experience weakness, drowsiness, decreased the ability to work, may suffer from early toxicosis. Therefore, the duration of walks and the pace of walking will depend on the well-being of the future mother.
The second trimester is the safest period for physical activity during pregnancy. If a woman has previously been actively involved in sports, then after consulting a doctor, it is possible to resume classes. And of course, you need to try to walk more.
And, finally, in the third trimester, the walking speed during pregnancy should be minimal. Caution is due to the fact that during this period, the risk of falls and injuries increases due to the increased abdomen and displacement of the center of gravity. In addition, the pregnant uterus is already high, supporting the diaphragm and lungs, which increases the burden on the respiratory and cardiovascular systems. A future mother may notice that with fast walking during pregnancy, dyspnoea, dizziness, and general weakness appear more often and more likely. Therefore, it is necessary to make promenades at a calm pace, to make frequent stops, while sitting down to relax, and also to avoid places with stairs or other irregularities.
An involuntary answer arises: in the park, in the park or just away from the roadway.
It is better to determine in advance an approximate route. Well, if there are benches nearby, so at any moment, feeling tired, the expectant mother will be able to sit down and rest. In addition, it is recommended to walk pregnant with a friend, mother, husband or any other close person in the company.
The criterion for the correct speed is the absence of shortness of breath. This means that breathing should be smooth and calm. If there is a lack of air or it is difficult to speak when walking, it indicates an excessive load. There should be no unpleasant sensations in the lower abdomen, including its tension, which most often arises from the increase in the tone of the uterus. If the future mother felt ill, especially if there was shortness of breath, headaches, dizziness, you need to stop walking, go home and see a doctor.
When going for a walk, the future mother should take an insurance policy and an exchange card with her if she is already issued to her (an exchange card is issued to a pregnant woman by a female consultation doctor in her arms on the 22nd -23rd week). If during a walk during pregnancy, she feels ill, thanks to such foresight, the doctor will be able to take all the necessary measures faster. In any case, a pregnant woman during a walk should experience only positive emotions, otherwise, there will be no benefit from such an occupation.