Pregnancy

Walking during Pregnancy

Exercise should be an important part of our life, although not all of us practice it. However, during pregnancy exercising is necessary for good health. Pregnant women should not stop their fitness program; just modify it according to their needs asking the doctor to make sure their routines are safe.

Women who never exercise regularly before must start exercising during this stage, and forget old misconceptions, which made them be treated as invalids, or simply be advised to do next to nothing. While the importance of exercise during pregnancy is evident, research shows that walking is one of the easiest and safest routines during pregnancy, helping you in preparation for labor and birth.

The American College of Obstetrics and Gynecology considers walking as the safest activity throughout pregnancy, and it is also an excellent cardiovascular exercise. However, make sure to check with your doctor the appropriate routine, because hormonal changes during pregnancy may loosen the joints and cause them to be more susceptible to injury.

For most pregnant women the most adequate exercise program is walk slowly at least 3 times a week in 3 periods of 5 or 10 minutes each, to warm up, stretch and cool down. Well-trained woman who exercised before pregnancy may jog during the first trimester, but no more than two miles a day and never without consulting your physician first.

In the first trimester, changes to walking habits are minimal; just remember to wear proper shoes with the support your feet need around the arches and ankles and never go outdoors without protecting your skin by wearing a sun hat and sunscreen. During summer, carry with a spray bottle of water for cooling off while walking.

Throughout the 9 months of pregnancy, water is important to avoid dehydration while walking, so always carry with you a bottle of drinking water. Dehydration can cause contractions and raises your body temperature to levels that can be dangerous for you and your developing baby. Depending on the climate circumstances, you can choose to go for a walk in a gym or at home.

For the second trimester, continue wearing supportive shoes avoid dehydration and protect your skin from the sun light, but during this stage, your gait is more ungainly, causing changes in your posture and straining your back if you do not pay attention. As the third trimester approaches walking is more difficult, but you must try to keep your routine as long as you can.

During the last stage of pregnancy, be particularly careful to avoid uneven terrains and hiking trails that put you off balance. Near your due date, you can simply walk on a track, which can make you feel safer and does not require leaving your home.

At any time, a walking friend can keep you motivated to walk regularly, but never walk to the point of breathlessness or exhaustion. Call your doctor immediately if walking causes you dizziness, fainting, blurred vision, contractions or vaginal bleeding,