How much per day can you walk pregnant. The benefits of walking during pregnancy in the morning and before bedtime: recommendations, tips and possible contraindications

Many people know that in order to feel good, you need to maintain your physical shape and take care of yourself. And if you are in a position, then you should realize that this is doubly important, even if you have never done physical education.

During pregnancy, all the loads on the body of a pregnant woman increase. This also applies to the load on the respiratory and cardiovascular systems. After all, the heart in this state pumps more blood and gradually increases weight.

You do not need to stop physical activity during pregnancy if you want to feel good, give birth easily and quickly restore your strength. Also, if you've never done it before, it's time to start PE lessons. This does not mean that you have to do parachute jumps. But easy walking will benefit everyone.

It is useful for a woman to walk in the fresh air during pregnancy. It is important how much and how to walk. If you are not forbidden, then you can start with the easiest level of difficulty to do race walking. However, if you are not recommended to do physical education or sports, try to still walk a little. In any case, the permissible intensity and usefulness of such lessons should be discussed with the doctor. We remind you at the time of pregnancy with pronounced toxicosis, the threat of pregnancy, chronic diseases, it is forbidden to walk a lot.

It is very important that during pregnancy, walking is called a cardio-stimulating activity. This prophylaxis is useful in a pathological condition. Also, this procedure strengthens the abdominal cavity, which allows you to bear the baby well and prepares for the birth process.

But in order to only benefit from training, you need to follow some rules and recommendations about walking during pregnancy:

• You need to walk closer to the green spaces. It is strictly forbidden to be under the hot sun.
• Stop exercising if you feel tired or unwell. Sit down. If you see that the situation is not improving, do not continue the procedure any longer. Ideally, you need to adjust the schedule of classes to your well-being.
• Monitor your heart rate and pulse. To do this, you can buy a special device in the pharmacy, which is worn on the arm or on the chest. You can also look at your ability to talk while walking in another way.
• Walk in the right position. The back is straight, the weight is evenly distributed. Step your foot from heel to toe. In this case, you should feel a slight wiggle. Help yourself with your hands: bend them at the elbows and move them back and forth in a relaxed manner.
• In the absence of contraindications, in the second and first trimester of pregnancy, it is recommended to exercise intensively, and from the third, gradually reduce the load.
• During training, drink mineral water without gases at room temperature. Body temperature always increases during exercise, and this is not recommended for pregnant women. Therefore, drink little by little, but often, so that overheating does not occur. Also, don't dress too warm.
• Buy comfortable sneakers and natural clothes.
• Gradually it is necessary to increase the load and intensity. If you have not been engaged in physical training before, do not climb on the embrasure. Take the first steps from the smallest - walking. Then increase its duration and regularity.
• Start your walk with a little warm-up. Make circular movements with your arms, do swings with your legs.

If you are just walking on the street, always keep your back straight and do not cross your arms over your chest. You can even wear a prenatal bandage. In late pregnancy, it is not only recommended that when walking, look not at your feet, but a few steps forward. This will save you from straining the neck and shoulder girdle muscles.

After that, it is necessary that the legs rest a little: it is useful to lie down for twenty minutes and make a foot bath.

It is important that physical activity gives you pleasure. You can walk with your pregnant girlfriend or with your spouse.

Be happy, be healthy, beautiful and always in shape.

How often did you walk or do you walk during pregnancy?

During pregnancy, sufficient physical activity is very important for the normal growth and development of the child. future mother. Unfortunately, most of the species during this period are contraindicated, but there is a great alternative to recovery - walking in the fresh air.

important There are practically no contraindications for hiking at any stage of pregnancy, except when a woman is prescribed strict bed rest. The rest of the pregnant women only need to take some precautions regarding the choice of the route for walking, speed of movement and other conditions.

Daily walks will not only strengthen the cardiovascular and muscular systems, but will also help improve the mood of the expectant mother.

Benefit

• there is a training of the cardiovascular system, as a result of which the likelihood of occurrence of heart diseases, appearance, etc. is reduced;
• the risk of occurrence decreases;
• there is a strengthening of the muscles of the abdominal cavity;
• increased ventilation of the lungs;
• the likelihood of occurrence decreases;
• improves the well-being and mood of a woman.

advice Walking will be most useful if you choose the pace of movement and the duration of the walk, based on the level of fitness of the pregnant woman and her well-being at the moment.

Peculiarities

When choosing the level of exercise and the duration of walking, it is necessary to take into account the gestational age.

AT health walks can be done at the usual pace. It is necessary to pay attention to the choice of comfortable shoes. In addition, you should refrain from walking in too hot weather or during rain (snow) in order to prevent overheating or hypothermia of the body.

AT you should especially carefully choose a place for walking, refusing to walk on a slippery or uneven road surface. While driving, you need to monitor your well-being and, if any discomfort appears, find an opportunity to relax. Closer to the moment, it is better to take walks in the presence of another person who can provide assistance if necessary.

Before you start hiking, you should pay attention to some recommendations:

• the speed of movement and the duration of walking must be increased gradually, preventing the appearance of shortness of breath or muscle pain;
• you can’t cross your arms on your chest or keep them in your pockets - in this case, the likelihood of falling is significantly increased when exposed to even minor factors (holes in the road or a slightly slippery surface);
• it is preferable to take walks away from highways with high traffic intensity;
• in summer it is better to walk in the morning or evening hours, in winter - at lunchtime to reduce the likelihood of overheating or hypothermia;
• walking shoes should be as comfortable as possible;
• clothing should be selected according to the season and taking into account the air temperature outside.

Contraindications

information Slow walking for short distances has practically no contraindications during pregnancy, with the exception of cases of strict bed rest.

Longer walks at a fast pace should be abandoned in the presence of the following diseases or conditions of the body.

Walking during pregnancy strengthens the musculoskeletal system and the cardiovascular system of the expectant mother. Bearing a fetus increases the load on all organs of a woman. That is why regular physical activity is so important.

What's the use?

conception and further development embryo has a tremendous impact on the body of a woman. The hormonal background changes, the work of all organs and systems changes, the load on them doubles.

Daily physical activity is necessary to strengthen the body. Benefits of walking:

• Strengthening of muscle tissue. The muscles of the back, legs, buttocks become stronger.
• Increased blood supply to all tissues, incl. bone. The result is a slower leaching of calcium from the bones. This preserves the health of the bones, hair, nails, teeth of the expectant mother.
• Positive effect on the respiratory system. With rhythmic walking in the fresh air, the lungs work more actively, the placenta is better supplied with blood, which has a positive effect on the development and growth of the fetus.
• Breathing training. This is necessary to minimize pain during childbirth and prevent oxygen starvation in the fetus.
• Improvement of intestinal peristalsis. It eliminates constipation and hemorrhoids as a consequence.
• Burning calories. This prevents the appearance of excess weight.
• Strengthening the immune system and the body as a whole.
• Receiving positive energy, improving the emotional state, nervous system, as a result of which the pregnant woman has a sound sleep.

How much can you walk per day?

If the pregnant woman is healthy and there are no contraindications, daily walks lasting from 1.5 to 2 hours are recommended.

If there is no habit of a long promenade, you can divide the visits into 2 or 3 per day for 30-40 minutes.

You should listen to the biorhythms of your body and walk in the morning or evening, as it is more convenient. If a woman works, if possible, you can walk some part of the way to the house.

Depending on the trimester

When exercising, it is necessary to take into account the gestational age:

• First trimester. During this period, some women in the position experience a surge of energy, which is due to an increase in the volume of circulating blood, while others, on the contrary, have drowsiness, weakness, and a decrease in efficiency, which are manifestations. A load is required in both cases. But the duration of the walks and their pace on early dates should be set according to how you feel.
• Second trimester. The safest period Walking during pregnancy is also beneficial. If a woman was fond of sports before conception, you can resume training in a moderate mode in the absence of contraindications and after consulting a doctor. Nordic walking, skiing, fast and rhythmic sports walks are useful.
• Third trimester. At the final stage of pregnancy, walking should be reduced. At this time, the likelihood of injury due to a fall due to a large abdomen and a shift in the center of gravity is significantly increased. In the later stages, the uterus large sizes supports the diaphragm and lungs, which significantly increases the load on the heart and respiratory system. In recent weeks, brisk walking can cause dizziness, shortness of breath, so walks should be calm with frequent stops and rest.

Why does pain occur?

Pain while walking in a pregnant woman occurs in different places for a number of reasons:

• Pain in the abdomen appears due to overstretching of the ligaments that hold the enlarged uterus.
• Discomfort in the pubic area. The reason is the divergence of the pubic joint, softening of the clutches between the pelvic bones.
• Pinching of the sciatic nerve. It occurs as a result of an increase in the uterus due to the growth of the fetus. Sharp pain is felt only on one side.
• Pain in the legs occurs due to varicose veins. Edema appears, legs become heavy, especially in the evening. Another factor is flat feet due to weight gain. Discomfort in the joints develops due to a lack of calcium.

How does walking during pregnancy affect childbirth?

Physical activity is useful not only during childbearing, but also favorable for childbirth. In the third trimester, the body begins to prepare for childbirth, the pelvic bones begin to move, the tissues of the symphysis stretch, the cartilage gains mobility so that the child can pass through the birth canal.

Thanks to regular walks, the pelvic bones move apart more gently and painlessly. If the body is accustomed to stress, then childbirth will be much easier.

Do I need to wear compression stockings?

To improve the outflow of blood from the legs and facilitate walking during pregnancy, a woman needs compression stockings. It is recommended to wear elastic stockings or tights.

Another nuisance that occurs when carrying a child is varicose veins. Compression stockings reduce pressure on the veins.

If a woman suffers from varicose veins, after walking, you should lie down for about 10-15 minutes in a position with your legs raised up. This will relieve swelling and eliminate pain.

Features of walks depending on the season

In the summer season, it is better to walk outside the peak of the sun's activity. This is the period before 11 am and after 5 pm. It is better to stay at home at lunchtime due to the high risk of overheating.

Heatstroke is dangerous for an expectant mother. Harmful and increase in body temperature. This is fraught with impaired blood flow in the placenta and leads to oxygen starvation of the child.

In the winter season, walks must be abandoned if it is colder than -20 degrees outside.

How to dress?

Walking requires light clothing that will not restrict movement and breath well. To facilitate well-being, you should wear a bandage, it will support an enlarged stomach.

Before using the bandage, it is necessary to consult a doctor, as there may be contraindications to wearing it. These include the incorrect location of the fetus in the uterine cavity.

Shoes should also be selected from natural materials. It should be on a low stable heel, with a fixed and closed heel.

When walking in hot weather, a hat is required. It will prevent overheating and protect the skin from the sun's rays. Sunburn during pregnancy often provokes the appearance of pigmentation.

On the video about the benefits of walking

Contraindications for walking while carrying a child

There are the following contraindications for walking:

• Hypertension of the uterus, spotting.
• SARS.
• Gastritis in the acute stage.
• Severe toxicosis.
• Edema.
• Polyhydramnios.
• High blood pressure.
• Increased protein content in the urine.
• Miscarriages in history.
• Cramping pain in the lower abdomen.

Walking is good for a pregnant woman. She promotes good physical form, and this prepares the body for childbirth. But in any case, the approval of the gynecologist is required.

The expectant mother should remember that any discomfort is a reason to go to the clinic.

In an interesting position for many mothers, there are a number of restrictions on active sports. Walking during pregnancy can be a great alternative to them. True, provided that you have no contraindications for this type of physical activity. These can be, for example:

1. The threat of termination of pregnancy;
2. Exacerbation of chronic diseases;
3. Cold;
4. Increase in body temperature;
5. Increased tone of the uterus;

If the doctor has not restricted you in movement due to such diagnoses, you need to walk for at least about two hours, and preferably about three.

Please note! Going to the store, pharmacy or hospital is not a walk! It will not allow you to relax, distract from all the problems, listen to the birds and think only about the good. After all, your head will be filled with various important things: buy the necessary medicines or vitamins, remember the doctor's recommendations, ask him questions of interest, purchase provisions for dinner, etc.

Why is it good for expectant mothers to walk?

You can, without hesitation, answer: well, it’s good for everyone to walk, it’s movement, oxygen ... But if you think about it, not every one of us will explain with the same ease what is the benefit of movement and saturation of the body with oxygen for a future mother and the new life she carries within herself. That is why, in fact, walking during pregnancy is so important to us. So let's explain:

• Oxygen is an essential element for respiration and the full functioning of every cell in our body. Especially - the brain cells responsible for the functioning of our nervous system. And when there are two of these organisms in one? It is true that more oxygen is needed, moreover, by almost 30%!

Such a diagnosis as fetal hypoxia speaks precisely of a lack of oxygen (more about fetal hypoxia during pregnancy >>>). This affects, first of all, the work of the nervous system of a little man (do you understand the full degree of responsibility?). And while walking, deep breathing, we get it in the right amount.

The availability of all the benefits of civilization has made sloths out of us. We prefer driving by car to walking, we can manage with less effort and energy in everyday life (we don’t wash with our hands, we don’t sweep with brooms, we don’t wash dishes, we don’t carry water in buckets. All this was done by our great-grandmothers and, let’s be honest, problems arising from physical inactivity - lack of movement - they did not have).

So, walking in the early stages of pregnancy is an excellent prevention of those very “unpleasant companions”.

On foot until the last week!

The last weeks of pregnancy are the most difficult for the female body. The load on all systems of her organs (and the mechanical pressure of the fetus on them) reaches the limit. It is clear that the need for oxygen increases proportionally. As well as the importance of maintaining the tone of the heart and blood vessels. And all this is facilitated by all the same walks in the fresh air.

Note! In the later stages, strengthening the muscles of the legs, pelvis, back, buttocks is of particular importance. All this is provided to us by systematic walks. During childbirth, the body will thank you, believe me!

Walking right and wrong

Finally: helpful tips about how to benefit from a walk and not harm yourself and your baby. What you need to do:

1. walk closer to nature: in squares, parks, gardens (ideally - in the forest or in the country);
2. break the total walking time into parts (morning and evening) in order to properly distribute forces;
3. dress according to the weather: do not wrap up and do not go too "bare";
4. choose comfortable, “breathable” clothes and shoes, preferably from natural materials (avoid tight belts, belts, elastic bands, tight shoes, heels - read the article

From the very moment when you found out that you would become a mother, life has changed somewhat. You don’t have to wear yourself like a crystal vase at all, but if you have done it before, it’s worth temporarily putting it off.

The body of a pregnant woman endures a significant increase in loads, the respiratory and musculoskeletal systems are burdened with such loads. In order not to gain, the birth went well, and the body recovered, it is necessary to continue physical activity. And if you did not lead an active lifestyle before pregnancy, then you should reconsider your views.

The benefits of walking

the most natural physical activity is . Pregnant women, far from everyone can be engaged in special physical education groups, while others do not have time for this, therefore, walking is what you need, for enough active image life during the entire period of pregnancy.

Walking saturates the cells of the body of the mother and fetus with oxygen improves digestion and improves metabolism. During walks, extra calories are burned, which are rapidly gaining during pregnancy. , without exception, and there are no contraindications for walking, but something should be remembered.

• You need to walk slowly, for a start no more than half an hour. It is advisable to make such promenades every day, increasing the distance and time.
• You should not strive for records and overcoming the distance. Let the walk bring only . If displeasure or malaise is felt, or pains are felt in the abdomen, it is necessary to take a break or stop walking altogether.
• Wear comfortable walking shoes for walking, and clothes should not be long so as not to get tangled in your legs.
• Monitor your heartbeat with heart monitors or offhand. While walking, you can have a conversation, most importantly, take your time so as not to.
• , better spring or mineral, a small bottle. Drink some water often and little by little, this does not allow the body to overheat, because by making a movement, the temperature in the body rises somewhat, and water is needed for cooling.
• When walking, look ahead of you under your feet, especially in the later stages, when the stomach makes it difficult to see the road right under your feet. Better to have you accompanied by a relative.
• Walk in good weather, without the risk of falling or getting wet in the rain. Don't risk your health.
• In the early stages, you can bring walks up to two hours a day, taking breaks. But, do your walks only with pleasure, and not under duress. If you are bored, take it with you and enjoy with your baby.
• Try not to change the pace while walking, walk at a constant speed, because it adjusts to the rhythm of walking and this allows you to move longer without getting tired.
• A long walk should end with a rest, or even better, take a warm bath with herbs or sea salt, and then give the legs a chance to rest by laying them on a pillow. This will prevent swelling and improve the outflow of blood in the veins.

Some women continue to engage in sports until the last stages of pregnancy, these are those who were engaged in active training before pregnancy: professional athletes, coaches and ardent fans of a sports lifestyle. You can continue classes only with the advice of a doctor. Typically, these are the most entry levels walking difficulty.

When Not to Walk During Pregnancy

• All physical activity, whether it's just walking or fitness, should be talk to a doctor, with whom you are registered, it is important for him to know all the details about your pregnancy and the physical condition of both mother and child.
• It is generally contraindicated for pregnant women to walk long and fast, especially if there is an increase in the tone of the uterus, severe toxicosis, severe gestosis, if there is a threat of losing the baby or acute and chronic diseases, as well as polyhydramnios.
• It is not recommended to walk a lot in late pregnancy. This should be done slowly, and with accompaniment.

Nordic walking during pregnancy

This look is just perfect for expectant mothers. After all, training, as a rule, takes place on the street, due to this, the supply of oxygen is activated, and the blood flow of the placenta improves many times, and this is why toxicosis has a mild form.

Nordic walking does not allow you to be overloaded and tired, it prevents overexcitation and nervous breakdowns. This affordable and comfortable a way of walking that does not load the spine, sparingly acts on the joints of the legs, distributing the load on the shoulders and arms. protect from falls and injuries as much as possible, this is an excellent fitness at any stage of pregnancy and allows you to keep the muscles in good shape, and this is necessary for the successful process of childbirth.

From such a walk due to increased oxygen supply, healthier sleep, and heart disease, mood improves from a significant increase in the quantitative composition of endorphins. Postpartum depression for women involved in Nordic walking is not terrible, they get sick less and suffer from edema.

Pain while walking in pregnant women in the lower abdomen

There can be several reasons for pain, but do not immediately be afraid. This may be due to the rebuilding and stretching of the ligaments that support the abdomen. If the pain is not passing and sharp, you should immediately consult a doctor. And if, this is a periodic and releasing not a sharp pain, then most likely the reason is not so terrible, but with stop walking and take a break. In any case, do not allow overstrain and unnecessary stress for the body.