Walking during pregnancy helps you to have a healthy weight in pregnancy and it prepares you for birth.
Creating a good exercise routine during pregnancy will provide great health benefits for the mother. But movements that require a lot of power can jeopardize the baby’s health and development. If you want to take a look at the exercises except walking during pregnancy: Exercise During Pregnancy.
For this reason, many women choose to go for a walk beside the yoga or pilates. Get more detailed information about yoga during pregnancy: Doing Yoga in Pregnancy.
Benefits of walking during pregnancy
Walking during pregnancy is an easy and recommended way to exercise. It is a useful method for everyone, regardless of age and weight.
Walking does not require going to the gym or using special machines. You can walk wherever you want and at any time of the day.
Besides being practical and easy, walking during pregnancy offers many health benefits for women. Some of the most important benefits are:
Weight gain control during pregnancy
Walking is a low impact exercise activity that allows you to burn calories without too much pressure on the body.
Provides better blood circulation
A brisk walk accelerates the blood flow in the body and prevents the formation of edema.
For pregnant women, better blood circulation prevents the swelling of the feet and wrists and reduces the risk of hemorrhoids and nerve head syndrome. If you want to learn more about foot swelling during pregnancy: Foot Swelling Problem and Solution in Pregnancy.
Regulates heart beat and breathing
Weight gain during pregnancy and the pressure increased by the baby’s growth in the womb may cause difficulty in breathing and a slowing of the heartbeat.
Daily walks will be your best helper to provide a balanced breathing rhythm and prevent heart diseases.
More self-confidence for a healthy pregnancy
During pregnancy, women undergo many different psychological and physiological changes. This can lead to emotional ups and downs that will affect your self-confidence.
Regular exercise, endorphin hormone secretion, helps to keep your pregnancy mode in balance. If you want to have a look at the most common moods during pregnancy: Mood Swing in Pregnancy.
How far should a pregnant woman walk?
The distance which pregnant women should walk depends on the individual characteristics of the pregnancy as well as the stage of the pregnancy. But, on average, 30 minutes of walking a day would be useful for everyone.
On the other hand, walking one hour a day during the first 8 months of pregnancy can increase the benefits of physical activity.
This 60 minute walking exercise can be divided into 3, 4, or 5 periods by maintaining a regular rhythm, occasionally by stopping and resting when needed.
In the meantime, don’t forget to drink plenty of water and refresh your body’s lost water during exercise. This is especially important for expectant mothers. In this article we gave information about the importance of drinking water during pregnancy: How much water should you drink during pregnancy?
How fast should I walk during pregnancy?
The ideal walking speed varies depending on how your capacity is. However, it is always important to start with slow pace and then gradually increase your speed.
It should also be noted that any exercise during pregnancy should be regular and rhythmic.
Finally, be sure to consult with your doctor before starting a new physical activity. Exercising with a balanced diet is also a very important for a healthy pregnancy and healthy birth.