The answer to this difficult question lies in the depths of the medical lakes. ? On the one hand, walking is useful, on the other, it can be an extra burden for the expectant mother. Let's figure it out together in this tangled case.

What is especially the state of pregnancy?

1. Firstly: a tummy that is constantly increasing in size will affect the coordination of the expectant mother, and deprive her of balance in the positions that are familiar, in her opinion.
2. Secondly: overloading the joints of the legs will negatively affect the general condition of a pregnant woman.
3. Thirdly: swelling of the legs is also not a favorable fact for a pregnant mother.

Therefore, if you want to give a load to your body, you need to maintain the shape correctly.

1. Shoes with flat soles only.
2. Spacious and comfortable shoe shape.
3. Compliance with the time period. Walking should be short-lived with rest.
4. Whether it is possible for pregnant women to walk a lot is necessarily decided by the doctor, who will draw conclusions based on the individual indicators of a particular mom.
5. If your walks were regular before pregnancy, then you can continue them in the same mode. Otherwise, start with 20 minutes walk gradually adding time.
6. Always bring along for a walk a bottle of water... And if you feel that it is difficult for you to walk, then it is better not to be zealous.

It is logical that in different trimesters of pregnancy there will be different possibilities and prohibitions for the expectant mother. Pregnant women can walk a lot in the first trimester. Since no changes in the physical state of the body have happened yet. But still, in heat and high humidity, it is better not to take risks and postpone walks.

In the second trimester of pregnancy a tummy appears and the woman begins to gain weight, which begins to scare her. You should not start loading your body, because it is absolutely natural. Watch your posture, and then keeping your balance will not be difficult for you. However, walking time is worth cut a little.

In the third trimester, the already significantly grown baby will cause a little discomfort to his mom. Due to the significant increase in body weight, it will be difficult for you to jump to the store, although earlier you could freely afford it. It was during this period that the question of whether pregnant women can walk a lot, can only be answered specialist! In the event that he does not prohibit you from walking, only then can you safely walk on foot and breathe fresh air, preparing yourself and your belly for the upcoming birth.

The question of the benefits of brisk walking for pregnant women has no clear answer. Of course, it is useful, allows you to maintain muscle tone and has a beneficial effect on the state of the cardiovascular system. But on the other hand, brisk walking can become an unnecessary burden on an already weakened body.

What problems can walking cause, and how can they be avoided?

During pregnancy, a woman invariably gains weight. In this regard, the load on the joints increases significantly. Prolonged vigorous walking can lead to pain in the legs. Long walks can also provoke the appearance of edema, which has an extremely negative effect on the health of the expectant mother. An enlarging abdomen leads to impaired coordination of movement.

But this does not mean at all that it is necessary to completely abandon walking. The main thing is to do everything right. Forget about the existence of heels during pregnancy. Wear only comfortable flat shoes. Her last should be comfortable and have the ability to properly cushion steps. You should not abuse walking, walks should be short-lived and during them it is imperative to take breaks. As soon as you feel tired, it is best to return home immediately. Be sure to bring a small bottle of water when you go outside.

How fast does a pregnant woman need to walk?

Of course, you will have to give up daily jogging during pregnancy. Walking is a great alternative. It is best to take leisurely walks in the parks. So you can not only keep your muscles in good shape, but you will also receive the necessary portion of fresh air rich in oxygen. If you led an active lifestyle before pregnancy and, from the first day, you can go for half an hour walks with intense walking. Otherwise, it's best to start gradually.

If you feel dizzy or feel any pain while walking, you should immediately stop and sit on a bench for a little rest. After that it is worth returning home. If you still feel unwell at home, then it is better to seek help from your doctor.

When can you experience pain while walking?

In some cases, while walking, pregnant women may experience pain localized in the lower abdomen. In this case, you must consult a doctor in order to avoid possible negative consequences.

An enlarged abdomen puts an increased strain on the spine, which can lead to back pain. An excellent way out of this situation will be to wear special bandages.

Pain during walking in the pelvic region is associated with the production of the hormone relaxin. It increases the elasticity of the body's ligamentous apparatus, preparing the birth canal for easy passage of the child. In the normal state, the pelvic bones are rigidly connected to each other. But during pregnancy, these bonds also become more elastic from the action of relaxin. Because of this, the two halves of the pelvis are able to move relative to each other, which leads to the appearance of pain. In order to avoid this, doctors, as a rule, prescribe a course of specialized gymnastics.

Often, pain can occur due to pinched nerves, which is caused by the increase in the size of the uterus. As a rule, in this case, the pain is felt only on one side.

Pain when walking can also provoke swelling and lack of calcium in the body.

If during the next walk you feel pain, then you should immediately stop and take a deep breath. If the pain appears regularly and does not go away for a long time, then you need to seek help from your doctor. To identify the causes, he may prescribe an ultrasound of the joints.

Methods for preventing pain while walking

Do not wait for pain to appear, try to prevent it. For this, it is worth wearing well-chosen comfortable shoes. Try to maintain correct posture while walking. It will not be superfluous to take vitamin complexes and preparations containing calcium. But the choice of specific medicines should be made only after consultation with the attending physician. To strengthen the muscles, it is necessary to regularly engage in special exercises for pregnant women.

Pregnancy is that period in a woman's life when it is necessary to take care of her health as much as possible, to properly prepare for the upcoming changes in her body, childbirth and the postpartum period. And one of the ingredients for 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, for a woman, even a healthy woman, many types of physical exercise during pregnancy are contraindicated due to the possible risk of termination of pregnancy or the development of various complications. Therefore, walking during pregnancy, especially in the fresh air, is a great alternative to many prohibitions. If a woman was actively involved in sports or fitness before pregnancy, it is also undesirable to abruptly stop such activities, in this case, walking during pregnancy will help create the necessary load without negatively affecting the body of the expectant mother and her baby.

What happens in the body during pregnancy while walking?

During walking during pregnancy, the lungs function more actively, the body of the mother and the growing fetus is better saturated with oxygen, metabolic processes are enhanced by improving the uteroplacental blood flow, which contributes to the growth and development of the baby. These changes are associated with an improvement in the well-being of the expectant mother with moderate exertion, for example, with hypotension (a decrease in blood pressure below 100/60 mm Hg. Art.), Which is often found during pregnancy. Walking strengthens the muscles of the legs, being an excellent prevention of varicose veins, the muscles of the back and buttocks are also involved in the work.

Walking during pregnancy in the fresh air, combined with a proper diet, maintains and normalizes active intestinal motility, strengthens the pelvic floor muscles, helping in the fight against.

In addition, during walks during pregnancy in picturesque and beautiful places, the mood rises, a surge of energy appears, stress is relieved and sleep is normalized. All this has a beneficial effect on the well-being of the expectant mother.

Why do you need compression hosiery?
In order to facilitate walking during pregnancy and improve the outflow of blood from the lower extremities, it is recommended to wear elastic tights or knee-highs with a compression effect in the second half of pregnancy. Such jersey is necessary primarily for expectant mothers who have a predisposition to varicose veins, but it can also be worn by other pregnant women during long walking walks. But before using such products, it is necessary to consult a doctor who will determine the need for their use and the degree of compression.

Although walking during pregnancy has practically no contraindications, it is still worth consulting a doctor, especially if there is any complication. Indeed, for example, the threat of termination of pregnancy, 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 bed rest.

Not a day without a walk during pregnancy

Walking during pregnancy is desirable for a total of 1.5-2 hours a day. If a long walk during pregnancy is too much for you, then you can go outside for 30-40 minutes several times a day. In addition, in the case when a woman led a sedentary lifestyle before pregnancy, you should not immediately walk for a very long time. To begin with, go out to breathe fresh air every day for 30 minutes near your home, so that you can return at any time. Later, when the body adapts, walks may become longer. At the same time, it is important to take into account the biorhythms of your own body: someone likes to walk more during pregnancy in the morning, someone in the evening. It is clear that many expectant mothers continue to work and do not have the opportunity to walk for a long time on weekdays. If this is the case, try to walk on your way to and from work, and plan a more fulfilling walk on the weekend.

Seasonal features of walking during pregnancy

If we are talking about summer, then it is advisable to walk before 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 heatstroke, the expectant mother can 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, violation of placental blood flow. An increase in temperature can also cause impaired blood flow in the placenta and lead to oxygen starvation of the fetus. In hot weather, it is advisable to take a small bottle of drinking water with you to quickly quench your thirst.

In the cold season, you should not risk your health and walk in temperatures below –20 ° C.

How to dress for a walk during pregnancy?

Preference should be given to light, comfortable and non-restrictive clothing made of materials that allow air to pass through and do not allow the body to overheat or hypothermia. If necessary, a bandage should be worn. It will support the growing belly, relieving some of the load from the lower back, and the walk will be more comfortable. However, the use of a bandage should be consulted with a doctor, as there are contraindications for wearing it (for example, incorrect position of the fetus in the uterus).

Don't forget the hat!
In hot weather, one should not forget about a headdress, this will save the expectant mother from overheating and protect her face from the sun's rays, which often cause the formation of age spots on the skin during pregnancy. It will not be superfluous to use a sunscreen with an SPF of at least 15 units.

Care must also be taken to ensure that the shoes are comfortable. It should be low (no more than 3-4 cm) steady heel... A completely flat sole, like high heels, puts additional stress on the lumbar region and legs. Closed and fixed heel shoes are recommended to prevent ankle dislocation. It is desirable that the shoes are made of natural materials, in it, the leg should not sweat or squeeze.

Walking during pregnancy: taking into account the trimester

Among other things, 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 additionally saturates the body with oxygen. But during this period, it is only important to maintain physical fitness, avoiding heavy physical exertion. However, many women at the beginning of pregnancy are more likely to experience weakness, drowsiness, decreased performance, and may suffer from manifestations of early toxicosis. Therefore, the duration of the walks and the pace of walking will depend on the well-being of the expectant 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 activities. 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 explained by the fact that during this period the risk of falls and injuries increases due to an enlarged abdomen and a shift in the center of gravity. In addition, the pregnant uterus is already high, supporting the diaphragm and lungs, which increases the load on the respiratory and cardiovascular system... The expectant mother may notice that when walking fast during pregnancy, shortness of breath, dizziness and general weakness... Therefore, you need to make promenades at a calm pace, make frequent stops, sit down to rest, and you should also avoid places with steps or other irregularities.

Where can a pregnant woman go for a walk?

An involuntary answer suggests itself - in a park, a public garden, or simply away from the roadway.

It is better to determine in advance an approximate route for yourself. It's good 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 that a pregnant woman walk in the company of a friend, mother, husband or any other close person.

Speed ​​mode

The criterion for the correct speed of movement is the absence of shortness of breath. This means that breathing should be even and calm. If there is a lack of air or it is difficult to speak when walking, then this indicates an excessive load. There should also be no discomfort in the lower abdomen, including its tension, which most often occurs due to an increase in the tone of the uterus. If the expectant mother felt unwell, especially if shortness of breath, headaches, dizziness appeared, it is necessary to stop walking, return home and consult a doctor.

Going for a walk expectant mother you should take with you an insurance policy and an exchange card, if it has already been issued to her (an exchange card is issued to a pregnant woman by an antenatal clinic doctor at 22-23 weeks). If during a walk during pregnancy she feels unwell, thanks to this prudence, the doctor will be able to take all the necessary measures faster. In any case, a pregnant woman should experience only positive emotions while walking, otherwise there will be no benefit from such an activity.

"And in the silence of the alleys we will go for a walk before going to bed."- Tatyana Ovsienko considered it one of the components of female happiness. Indeed, what could be better than an evening walk with your beloved man. In addition to the romantic mood and peace of mind, walks are a kind of physical exercise, which is especially necessary while waiting for the baby. Walking for pregnant women is a pleasant way to strengthen the nervous and cardiovascular systems, enrich the lungs with oxygen and activate the movement of blood through the veins and blood vessels.

All pregnant women know that walking and exercising during pregnancy are necessary to prepare for childbirth. However, this statement should not be understood literally and thoughtlessly applied to yourself. There are a number of reasons why it is not recommended for pregnant women to walk a lot. If you have no contraindications to walking, then you need to do it correctly in order to get the maximum effect.

Walk with benefit

To begin with, let's define that there is a sign of inequality between the concepts of “walking during pregnancy” and “walking with benefit”! A walk cannot be called a trip to a shopping center or the way to work and back along a noisy highway. For equality to be fulfilled, it is necessary to walk where there are many trees, greenery and oxygen.

Walk in the forest park- it's a miracle! Singing birds, aroma of forest flowers. It is here that you can get a portion of oxygen, which is so necessary for a woman in position. Sometimes at the reception of an obstetrician-gynecologist, pregnant women complain that the child is restless and often pushes. Many people cannot even sleep because of it at night. If there are no pathological changes in the woman's condition, the doctor explains this behavior of the child by a lack of oxygen and advises to walk more and breathe fresh air. In this case, the forest park can be called a "treatment room" for saturating the body with oxygen.

If possible, in the summer it is useful to live in the country or in the village... Walks in the garden, meadow, along the river give positive emotions and reflect in the best possible way on the well-being of a pregnant woman and a child. It is useful to pamper your feet by walking barefoot on soft grass. Just remember that you can't stay in the bright sun for a long time, especially during the hours of its activity. Walk in the shade of trees.

Evening walks under Mozart

The most responsible women approach the period of pregnancy seriously: they fulfill all the prescriptions of the antenatal clinic doctor strictly according to the prescription, and the beginning of their morning is certainly exercise during pregnancy. They know exactly how much pregnant women need to walk, what tests to take at what time and how to decipher them. Perhaps in-depth knowledge is not needed for every pregnant woman, but it is imperative to know that walks should last at least two hours.

You can enhance the beneficial effect of walking by combining it with listening to classical music, which has a beneficial effect on the psyche and calms down. The works of W.A.Mozart are especially recommended. You can select works and authors to your liking.

The most useful walks are considered to be early in the morning, when the air is still clean, and in the evening, before going to bed. In summer, this rule is true due to increased solar activity during the daytime.

Clothing and special equipment

In position, you need to be more attentive than usual to listen to your body. Watch your pulse and breathing rhythm while walking. To do this, you can use a special device that is worn on the arm or chest. You can check if you have taken the right pace, if possible, speak on the go. If it doesn't work, then you should slow down.

Always take a small bottle of still drinking water with you. Walking during pregnancy is an exercise that, albeit insignificantly, increases body temperature. This adversely affects the condition of the child. Water will help you find the temperature balance.

Particular attention should be paid to shoes and clothing. Clothing should be made from natural materials, absorb sweat well and allow the body to breathe. You should dress according to the weather - do not wrap yourself up, but also do not neglect hats and scarves in the cold season. In the heat, a headdress is required. Clothing should give room for movement, not press or press anywhere. As a shoe, sneakers or other shoes with a comfortable anatomical antistress sole are ideal.

When walks are prohibited

There are several reasons why the generally accepted rule of "movement is life" cannot be taken literally. Staying at home should be in case of exacerbation of chronic diseases, acute respiratory infections or ARVI. The increased tone of the uterus also does not provide for unnecessary movements. Gestosis, which is manifested by an increase in pressure and the appearance of edema, should be considered a contraindication to long walks. If walks provoke sharp pains, similar to contractions, it is also better to refuse them. Monitor your well-being and ask all the exciting questions to the obstetrician-gynecologist who is observing your pregnancy.

Take a walk to your health!

Walking sets you in a positive mood, contemplation of nature soothes, walking trains muscles, has a beneficial effect on the health and well-being of a pregnant woman. Walk, breathe - taking ten breaths a day in a pine forest prolongs life. Rest your legs after walking. You can just lie down, throw your legs on a hill, or take a relaxing bath.

And finally, one more piece of advice. When the date of birth is approaching, a prerequisite for walking should be the presence of a passport and a medical card of the pregnant woman in her purse. If suddenly childbirth begins earlier than the due date, it will be easier for doctors to present a picture of the course of pregnancy according to the descriptions in the chart. The closer the planned date of birth, the more responsible a woman should be. Walking alone at this time is not the best The best decision... Take a friend, husband or mother to the company - and time will pass faster, and you will be calmer.

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Walking during pregnancy benefits and harms

Walking during pregnancy: benefits and harms, how long should pregnant women walk?

From the very minute when you found out that you will become a mother, life has changed somewhat. You do not have to wear yourself like a crystal vase, but active sports, if you have been involved in such before, should be temporarily postponed.

The body of a pregnant woman suffers a significant increase in loads, such loads are burdened by the cardiovascular, respiratory and musculoskeletal systems. In order not to dial excess weight, childbirth went well, and the body recovered after the birth of the child, 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 regular walking. For pregnant women, not everyone can be engaged in special physical education groups, while others do not have time for this, therefore, walking is what you need for a fairly active lifestyle throughout the entire period of pregnancy.

Walking saturates the cells of the body of the mother and fetus with oxygen, improves digestion and helps to improve metabolism. During walks, extra calories are burned, which are rapidly recruited during pregnancy. Everyone can walk, without exception for pregnant women, 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 walks every day, increasing the distance and time.
• You should not strive for records and overcoming distance. Let the walk bring only positive emotions. If you feel unhappy or unwell, or feel pain in the abdomen, you need to take a break or stop walking altogether.
• Wear comfortable walking shoes for walking, and the clothes should be short so as not to get tangled in your legs.
• Control your heartbeat using heart rate monitors or offhand pulse. While walking, you can have a conversation, the main thing is not to rush so as not to start choking.
• Bring water with you, preferably spring or mineral water, a small bottle. Drink water often and little by little, this does not allow the body to overheat, because making a movement, the temperature in the body rises somewhat, and water is needed to cool it.
• When walking, look in front of you where you are, especially in the late stages, when your stomach makes it difficult to see the road right under your feet. It is better to have someone from your family accompany you.
• Walk in good weather, without the risk of falling or getting wet in the rain. You shouldn't risk your health.
• In the early stages, you can take walks up to two hours a day, taking breaks. But, do your walks only with pleasure, and not under compulsion. If you're bored, take your headphones with you and enjoy pleasant melodies with your baby.
• Try not to change your pace while walking, walk at a constant speed, because your breathing adjusts to the rhythm of walking and this allows you to move longer without getting tired.
• A long walk should be completed with rest, or even better, make a warm bath with herbs or sea salt, and then give your legs a chance to rest, laying them on a pillow. This will prevent swelling and improve blood flow in the veins.

Some women continue to engage in sports and Scandinavian walking 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 very beginning difficulty levels of walking.

When you can't walk during pregnancy

• All physical activities, whether it is just walking or fitness, should be discussed with the 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 for a long time and quickly, especially if there is an increase in the tone of the uterus, severe toxicosis, severe severe gestosis, if there is a threat of losing a baby or acute and chronic diseases, as well as polyhydramnios.
• It is not recommended to walk a lot later dates pregnancy. This should be done slowly and accompanied.

Nordic walking during pregnancy

This look is 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 at times, and from this toxicosis has a mild form.

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

Pain while walking in pregnant women in the lower abdomen

There may be several reasons for the pain, but you should not be scared right away. This may be due to realignment and stretching of the ligaments that support the abdomen. If the pain persists and is acute, you should immediately consult a doctor. And if, this is a periodic and not releasing sharp pain, then most likely the reason is not so terrible, but it is worth stopping the walk and resting. In any case, do not overstrain and unnecessary stress for the body.

Walking provides a pregnant woman with the necessary minimum of movement that she needs to improve her condition and a favorable pregnancy. Many women continue to engage in their favorite sport until the very birth, but this requires readiness, for the rest, walking is quite accessible and useful as a way to maintain health. Walk and be healthy!

Video. Nordic walking during pregnancy

Complex for pregnant women from Anita Lutsenko

Are you "in position" and are you worried about the problem of swelling and lower back pain? A special complex from Anita Lutsenko will help you to feel good and keep in shape! And to prove its effectiveness, the trainer went to the clinic!

Cardio for pregnant women

Fitness for pregnant women from the fitness trainer from Denise Austin. This 20 minute video is suitable for all stages of pregnancy. Cardio exercises - the video includes the features of all stages of pregnancy.

Dobryakova Svetlana

beginogi.ru

Walking during pregnancy is very useful if it does not cause pain and discomfort / Mama66.ru

Moderate sports activity allows you to keep your body in good physical shape, creates a mood and tones the body. Today physical education is not only useful, but rather vital. This is modern style life, allowing you to withstand its fast pace and high psychological stress.

Everyone needs moderate exercise healthy person, the period of bearing a child will be no exception. Rather, on the contrary, good physical shape is essential for the normal course of pregnancy and its successful completion.

However, not every sport is allowed at this time. This is due to the fact that the woman's body during the period of bearing a baby is already experiencing heavy loads, which are constantly increasing.

Walking may be the best solution to this issue. Walking during pregnancy is suitable for both those who previously played sports and those who are far from physical education.

How is walking during pregnancy useful?

During pregnancy, any physical activity, even such at first glance as harmless as walking, must be coordinated with a gynecologist. This is required condition so that sports are beneficial, and not provoke unexpected reactions of the body.

Walking during pregnancy makes it possible to maintain good physical shape, for those for whom previously playing sports were the norm. This type of physical education is also suitable for women for whom sport was more the exception than the rule.

Main advantages:

• prevention of varicose veins, since walking strengthens the muscles of the legs;
• training of the abdominal muscles, which gradually prepares the expectant mother for the childbirth process;
• cardiac stimulation to reduce the risk of developing hypertension;
• ventilation of the lungs;
• stabilization of the psychological state.

Walking on flat terrain is helpful, which is not the case for climbing stairs. Walking up the stairs during pregnancy creates an unwanted load on the joints, cardiovascular system, increases the risk of falling, injury, can cause hypertonicity of the uterus, shortness of breath, tachycardia. Therefore, if possible, it is recommended to opt for an elevator.

If this is not possible, then you must follow the safety rules:

• look under your feet;
• hold on to the railing;
• lean on a full foot;
• take a break.

Acceptable pace and duration of walking

Considering the question of the permissible speed and duration of walking for a pregnant woman, it should be noted that any sports activity and physical activity in this position should only bring comfort.

Unpleasant sensations, tension, and even more pain, are unacceptable. The level of exercise should correspond to the gestational age. Brisk walking during pregnancy, as well as running, is undesirable.

Trimester	Walking pace	Recommendations
I	The usual comfortable. If physical activity is habitual, race walking is allowed	Shoes should be comfortable. Pay attention to the weather. It is not recommended to go hiking in extreme heat or cold, in heavy rain or snow. Overheating or hypothermia of the body during the period of bearing a baby is unacceptable!
II	Habitual comfortable	Posture must be monitored to avoid back pain
III	Comfortable for a woman, more relaxed than before	The expectant mother acquires more rounded shapes, the awkwardness of movements may appear. Therefore, it is recommended to walk along good, level paths. You need to take care of the opportunity to rest. It is recommended to walk in a company. The accompanying person will be able to provide assistance if necessary

Walking in the park is optimal while waiting for your baby. At these moments, the expectant mother not only trains the heart and muscular system, but breathes fresh air. The recommended walking time is about 30 minutes.

For women who have previously been actively involved in sports, you can start an intensive half-hour walk right away. And the rest are recommended to start gradually with a 5-10 minute walk.

During training, a woman must definitely listen carefully to her feelings. If you experience any discomfort, you need to interrupt your workout, sit down and rest. If there is no improvement, you must immediately consult a doctor!

• it is recommended that the speed of movement is such that the woman does not experience shortness of breath or pain;
• hands should always be free, this reduces the likelihood of falls;
• while walking, you must carefully look at your feet;
• do not walk in the area of ​​roads with heavy traffic;
• for walking, you need to choose comfortable shoes and clothes;
• in order not to overheat or overcool, in summer it is better to walk in the morning and evening, and in winter, on the contrary, during the day;
• when walking, you must observe the drinking regime. It is recommended to consume still water in small portions.

When can you experience pain when walking?

Pain when walking during pregnancy can occur:

• lower abdomen;
• in back;
• in the pelvic bones;
• in the legs.

The causes of pain can be different. For example, back pain is most often caused by increased stress on the spine, which leads to an increase in the fetus.

The pelvic bones hurt when walking under the influence of a special hormone relaxin produced in the body of a pregnant woman. This hormone is responsible for the elasticity of the ligaments, which ensures the mobility of the pelvic bones.

This, on the one hand, causes pain in the mother, and, on the other hand, makes it possible for the baby to easily move along the birth canal. To prevent such pain, it is recommended to perform special exercises that the doctor will prescribe.

Leg pain can occur due to a lack of calcium in the body, as well as due to edema. To prevent this condition, a balanced diet, specially selected for a pregnant woman, the use of vitamins and calcium supplements is recommended. All drugs during this period are used strictly according to the doctor's prescription!

Any persistent or recurring pain when walking requires urgent medical attention in order to establish its causes and prescribe recommendations. In addition, a woman should be alerted to the changed discharge when walking during pregnancy. Urgent medical advice is required for bloody or profuse watery discharge, which may indicate a threat of termination of pregnancy or leakage of amniotic fluid.

Despite the benefits of walking during pregnancy, there are some contraindications:

Walking while carrying a baby is a useful activity that contributes to maintaining good physical shape, helping to prepare a woman's body for the process of childbirth.

But, like any other physical activity, it must be agreed and approved by a gynecologist. Walking should bring a positive attitude to the woman. Any pain, discomfort requires a visit to a doctor to establish the causes.

Useful video: easy gymnastics during pregnancy

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Walking

During pregnancy, sufficient physical activity of the expectant mother becomes very important for the normal growth and development of the child. Unfortunately, most sports during this period are contraindicated, but there is a wonderful Alternative option recovery - walking in the fresh air.

important There are practically no contraindications for walking at any stage of pregnancy, except for cases 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, the speed of movement and other conditions.

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

Benefit

• training of the cardiovascular system takes place, as a result of which the likelihood of heart disease, the appearance of hypertension, etc.;
• reduces the risk of varicose veins;
• there is a strengthening of the muscles of the abdominal cavity;
• increased ventilation of the lungs;
• the likelihood of headache decreases;
• the woman's well-being and mood improves.

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 health at the moment.

Peculiarities

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

In the first trimester, health walks can be done at your usual pace. You need to pay attention to the choice of comfortable shoes. In addition, you should refuse to walk in too hot weather or during rain (snow) in order to prevent overheating or hypothermia of the body.

In the third trimester, you should be especially careful when choosing a place for walking, refusing to walk on slippery or uneven road surfaces. While driving, you need to monitor your well-being and, if any discomfort occurs, find an opportunity to rest. Closer to the time of childbirth, it is better to take walks in the presence of another person who can provide assistance if necessary.

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

• the speed of movement and the duration of walking should be increased gradually, avoiding the appearance of shortness of breath or muscle pain;
• you cannot cross your arms over your chest or keep them in your pockets - in this case, the likelihood of falling is significantly increased when exposed to even minor factors (pits on the road or a slightly slippery surface);
• it is preferable to take walks away from high traffic roads;
• in summer, it is better to walk in the morning or evening hours, in winter - at lunchtime, in order to reduce the likelihood of overheating or hypothermia of the body;
• walking shoes should be as comfortable as possible;
• clothes should be selected for 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:

If you experience pain while walking, exercise should also be temporarily abandoned.

Conclusion

Walking is the most natural form of human motor activity. The body perceives more intense types of loads (running, jumping) as a stressful load, while during the walk there is an improvement in the emotional state and a decrease in the level of stress hormones.

It is better to walk every day, with the exception of severe bad weather or exacerbation of any diseases. It is advisable to take walks with a spouse, girlfriend or acquaintances - in this case, as a result of walking, the woman's mood will increase. The main reward for daily exercise will be the improvement of the health of the unborn baby.

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Walking during pregnancy: observe the speed limit

Pregnancy is that period in a woman's life when it is necessary to take care of her health as much as possible, to properly prepare for the upcoming changes in her body, childbirth and the postpartum period. And one of the ingredients for 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, for a woman, even a healthy woman, many types of physical exercise during pregnancy are contraindicated due to the possible risk of termination of pregnancy or the development of various complications. Therefore, walking during pregnancy, especially in the fresh air, is a great alternative to many prohibitions. If a woman was actively involved in sports or fitness before pregnancy, it is also undesirable to abruptly stop such activities, in this case, walking during pregnancy will help create the necessary load without negatively affecting the body of the expectant mother and her baby.

During walking during pregnancy, the lungs function more actively, the body of the mother and the growing fetus is better saturated with oxygen, metabolic processes are enhanced by improving the uteroplacental blood flow, which contributes to the growth and development of the baby. These changes are associated with an improvement in the well-being of the expectant mother with moderate exertion, for example, with hypotension (a decrease in blood pressure below 100/60 mm Hg. Art.), Which is often found during pregnancy. Walking strengthens the muscles of the legs, being an excellent prevention of varicose veins, the muscles of the back and buttocks are also involved in the work.

Walking during pregnancy in the fresh air, combined with a proper diet, supports and normalizes active intestinal peristalsis, strengthens the pelvic floor muscles, helping in the fight against constipation and hemorrhoids.

In addition, during walks during pregnancy in picturesque and beautiful places, the mood rises, a surge of energy appears, stress is relieved and sleep is normalized. All this has a beneficial effect on the well-being of the expectant mother.

Why do you need compression hosiery? In order to facilitate walking during pregnancy and improve the outflow of blood from the lower extremities, it is recommended to wear elastic tights or knee-highs with a compression effect in the second half of pregnancy. Such jersey is necessary primarily for expectant mothers who have a predisposition to varicose veins, but it can also be worn by other pregnant women during long walking walks. But before using such products, it is necessary to consult a doctor who will determine the need for their use and the degree of compression.

Although walking during pregnancy has practically no contraindications, it is still worth consulting a doctor, especially if there is any complication. Indeed, for example, the threat of termination of pregnancy, 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 bed rest.

Walking during pregnancy is desirable for a total of 1.5-2 hours a day. If a long walk during pregnancy is too much for you, then you can go outside for 30-40 minutes several times a day. In addition, in the case when a woman led a sedentary lifestyle before pregnancy, you should not immediately walk for a very long time. To begin with, go out to breathe fresh air every day for 30 minutes near your home, so that you can return at any time. Later, when the body adapts, walks may become longer. At the same time, it is important to take into account the biorhythms of your own body: someone likes to walk more during pregnancy in the morning, someone in the evening. It is clear that many expectant mothers continue to work and do not have the opportunity to walk for a long time on weekdays. If this is the case, try to walk on your way to and from work, and plan a more fulfilling walk on the weekend.

If we are talking about summer, then it is advisable to walk before 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 heatstroke, the expectant mother can 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, violation of placental blood flow. An increase in temperature can also cause impaired blood flow in the placenta and lead to oxygen starvation of the fetus. In hot weather, it is advisable to take a small bottle of drinking water with you to quickly quench your thirst.

In the cold season, you should not risk your health and walk in temperatures below –20 ° C.

Preference should be given to light, comfortable and non-restrictive clothing made of materials that allow air to pass through and do not allow the body to overheat or hypothermia. If necessary, a bandage should be worn. It will support the growing belly, relieving some of the load from the lower back, and the walk will be more comfortable. However, the use of a bandage should be consulted with a doctor, as there are contraindications for wearing it (for example, incorrect position of the fetus in the uterus).

Don't forget the hat! In hot weather, one should not forget about a headdress, this will save the expectant mother from overheating and protect her face from the sun's rays, which often cause the formation of age spots on the skin during pregnancy. It will not be superfluous to use a sunscreen with an SPF of at least 15 units.

Care must also be taken to ensure that the shoes are comfortable. It should be on a low (no more than 3-4 cm) stable heel. A completely flat sole, like high heels, puts additional stress on the lumbar region and legs. Closed and fixed heel shoes are recommended to prevent ankle dislocation. It is advisable that the shoes are made of natural materials, in which the foot should not sweat or squeeze.

Among other things, 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 additionally saturates the body with oxygen. But during this period, it is only important to maintain physical fitness, avoiding heavy physical exertion. However, many women at the beginning of pregnancy are more likely to experience weakness, drowsiness, decreased performance, and may suffer from manifestations of early toxicosis. Therefore, the duration of the walks and the pace of walking will depend on the well-being of the expectant 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 activities. 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 explained by the fact that during this period the risk of falls and injuries increases due to an enlarged abdomen and a shift in 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. The expectant mother may notice that when walking fast during pregnancy, shortness of breath, dizziness and general weakness occur more often and sooner. Therefore, you need to make promenades at a calm pace, make frequent stops, sit down to rest, and you should also avoid places with steps or other irregularities.

An involuntary answer suggests itself - in a park, a public garden, or simply away from the roadway.

It is better to determine in advance an approximate route for yourself. It's good 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 that a pregnant woman walk in the company of a friend, mother, husband or any other close person.

The criterion for the correct speed of movement is the absence of shortness of breath. This means that breathing should be even and calm. If there is a lack of air or it is difficult to speak when walking, then this indicates an excessive load. There should also be no discomfort in the lower abdomen, including its tension, which most often occurs due to an increase in the tone of the uterus. If the expectant mother felt unwell, especially if shortness of breath, headaches, dizziness appeared, it is necessary to stop walking, return home and consult a doctor.

When going for a walk, the expectant mother should take with her an insurance policy and an exchange card, if it has already been issued to her (an exchange card is issued to a pregnant woman by an antenatal clinic doctor at 22-23 weeks). If during a walk during pregnancy she feels unwell, thanks to this prudence, the doctor will be able to take all the necessary measures faster. In any case, a pregnant woman should experience only positive emotions while walking, otherwise there will be no benefit from such an activity.