Exercise throughout pregnancy is good for both mother and baby.
Regardless of which trimester of pregnancy you are in, always listen to your body when walking for exercise during pregnancy. When you’re exercising, you need to be able to have a conversation – but if you can’t, then you’re working too hard. Walking for hours can also lead to unpleasant side effects such as blisters or muscle aches.
Remember to keep up the pace and periodically assess how you are feeling. It is not a problem to shorten your walk or do light stretching instead of your usual activities. Or skip a workout when your body needs it
Here’s what you need to know at each stage of your pregnancy:
First trimester
When you start walking in the first trimester, keep a bottle of hydrating water on hand, wear sturdy sneakers, and wear layers of clothing to take off when you warm up. Walk slowly and divide your workouts into shorter ones or increase from a few minutes a day until you are ready for a full half hour.
Second trimester
Remember to warm up as well as cool down first, such as walking at a slower pace or trying simple stretches. But refrain from lying on your back to stretch your hips. This position puts pressure on the cava vein – an important vein that carries blood to your heart from the lower parts of the body.
Third quarter
When walking in the third trimester, be aware that your growing belly can affect your balance. As your pregnancy progresses, watch for signs of dizziness and clumsiness due to overwork or fatigue, and reduce walking if necessary.
When to see your doctor
Seek help immediately if you feel contractions or feel fluid leaking from your vagina. But do not ignore other warning signs that you are overworked. Symptoms that require contacting a doctor include:
o Dizziness
o Feeling tired
o Chest pain
o Headache
o Muscle weakness
o Calf pain or swelling
When it comes to training, walking is a great exercise when you are pregnant. You can go out at any time, whether you take a break from homework or take a breath of fresh air during your lunch break at work. Start slow if you are new to exercise, and then move on to longer walks. And do not hesitate to consult your doctor if something goes wrong or you have questions about exercise during pregnancy.
