Exercise is vital in our everyday lives. But, exercise during pregnancy is just as essential. Regular exercise can lead to a healthier pregnancy week by week. Exercise has been shown to lower your risk of developing gestational diabetes and to reduce the physical discomfort associated with pregnancy. Through exercise, you can achieve an increased sense of wellbeing and feel less fatigue and more satisfaction with your changing body.
The pregnancy period is a very delicate phase of a woman’s life and she needs a special care during this time. Exercise during pregnancy is one of the best things you can do for yourself and your baby. However, it is important you consider your changing shape and body functioning to ensure that you can exercise safely throughout your pregnancy. Exercise during pregnancy can be most beneficial to the mother as it lessens the pregnancy pain, makes you sleep better, boosts mood.
There are many benefits of doing walking exercise for a women during the pregnancy period:
- Better sleep- exercise can help reduce restlessness during pregnancy.
- Provides greater oxygen supply for the baby, due to faster circulation of blood around the body.
- It helps in increasing the levels of serotonin, meaning your spirits are lifted.
- Walking also reduces constipation.
- It reduces the stress.
- It increases flexibility, which makes labour easier.
During pregnancy, there are some precautions which a mother should take while having safe walking:
- Before including walking in your routine, consult your doctor about the routine and intensity.
- Before going for a stroll, always note to warm up.
- When you feel tired or even miss a day, it is also okay to take breaks as well. As you walk, it is important to keep listening to your body.
- In the first trimester, wear walking shoes or comfortable trainers, to give your feet the support they need. Place your heel on the ground first as you walk, and then roll on to your toes, instead of putting your feet flat on the ground.
- In the second trimester, you will probably feel more energetic now than you felt in your first trimester, and walking may seem easier to you. You can increase the total distance you walk than before. Keep your back straight, the level of your head and chin, your eyes on what’s ahead of you. If you like, you can swing your arms to help stabilise and enhance your workout. When you walk, keeping a healthy stance will ensure that you don’t strain your back. If you’re struggling to maintain a conversation when you’re walking, slow down a little, or for shorter times, try walking.
In the third trimester, keep walking for as long as you can, though you may want to avoid steep or uneven paths that could put you off-balance. Wearing a belly support band or belt while walking supports the belly and lower back. This can be helpful for avoiding soreness in the lower back.