There are certain things to take care of while you are pregnant. Like food habit, choice of medicines, exercises etc. But one thing is for sure that no physician in this world will make you stop from walking while you are pregnant. Rather light walking practice is recommended. But while walking you need to take a note on choosing the best walking shoe for you.
Here are some tips for maximizing your walking regiment and promoting your health and fitness during pregnancy.
• Maintain good posture when walking. You don't want to casually stroll down the street with your shoulders humped over or lean over your child's stroller when walking. This will not help improve your health and may even contribute to back pain. When walking during pregnancy you should make a point to stand tall, you can practice at home by standing in front of a mirror. Relax your abdomen then pull your abdomen and shoulders back. Some women find wearing a maternity belt during pregnancy helps correct their posture, relieve back pain and improve their posture when walking. If you don't have a maternity belt you can easily acquire one online or at a local maternity store.
• Look forward while walking. You don't want to focus on the ground or look from here to there. You should look ahead a few feet in front of you. This will also help promote good posture and prevent you from accidentally walking into something (lets face it, we are all a little clumsier when pregnant).
• Walk quickly. You don't need to run and you don't need to job to reap the health benefits of walking. That said, you'll get a lot more out of your exercise routine if you walk at a swift pace. You can actually keep track of your heart rate while walking. You'll want to walk at a pace that is vigorous enough to get you breathing but not so fast you can't carry on a conversation. Most doctors recommend keeping your heart beat around 140 BPM while exercising during pregnancy.
• Stretch. You should stretch both before and after walking during pregnancy. During pregnancy our muscles and ligaments are more relaxed than normal thanks to circulating relaxin in the body, a hormone that helps prepare our bodies for labor and delivery.
Ref: http://www.womenshealthcaretopics.com/preg_walking_during.htm
The benefits of walking during pregnancy
Walking is one of the best cardiovascular exercises for pregnant women because it keeps you fit without jarring your knees and ankles. It's also a safe activity to continue throughout all nine months of pregnancy and one of the easier ways to start exercising if you haven't previously been active.
If you've been walking, keep it up. If you were fairly inactive before you got pregnant, start with a slow walk and build up to brisk 20- to 30-minute jaunts. According to the American College of Obstetricians and Gynecologists, you can safely do moderate exercise for 30 minutes or more most days of the week, provided you've gotten the go-ahead from your doctor or midwife.
First-trimester tips
You probably won't need to change your normal walking habits very much. Make sure you have walking shoes that support the ankles and arches. Protect your skin with sunscreen, no matter what the season; in summer, wear a sun hat and carry a spray bottle filled with water for cooling off. Bring drinking water with you to avoid dehydration, which can cause contractions and raise your body temperature, sometimes to levels that are dangerous for you and your baby. And if it's very hot and humid outside, go for a walk in an air-conditioned mall or on a treadmill at the gym or at home.
Second-trimester tips
Continue to wear supportive shoes, protect your skin from the sun, and avoid dehydration. Your gait may now be more ungainly, so pay attention to your posture to avoid straining your back: When you walk, keep your chin level, your hips tucked under your shoulders to avoid a sway in your back, and look ahead. Swing your arms for balance and to intensify your workout. You may want to find a buddy to join you on your walks and keep you motivated. Don't walk outside after dark unless the area is brightly lit — you're at increased risk of stumbling and falling if you can't see where you're going.
 |
| lifemartini.com |
Third-trimester tips
Keep up your walking regimen as long as you can, but avoid hiking trails or any uneven terrain that could put you off balance. As you get closer to your due date, you might also want to consider walking on a track. Not only is the surface easier on your body, but you might feel safer knowing that you won't get stuck far from home or your car in case of an emergency.
Ref: http://www.babycenter.com/0_great-pregnancy-exercise-walking_7863.bc
Took some time to get the best walking shoe for you and have a happy and safe pregnancy.
Recent Article:
what is the best walking shoe
No comments:
Post a Comment