Walking is an exercise that is suitable for pregnant women with various fitness levels, and has many benefits.
In addition, the study found that walking in late pregnancy was associated with better Bishop scores (an assessment used by medical teams to assess a pregnant woman’s physical readiness for childbirth), lower rates of induction and cesarean section, and higher rates of spontaneous labor. tall (Journal of Education and Health Promotion2021).
There are so many benefits of walking for pregnant women. What are you curious about? Keep reading, OK!
Before walking regularly, first check with your doctor or midwife to find out how safe it is
Generally walking during pregnancy is safe. If your condition is classified as low risk, regular exercise during pregnancy is the best way to maintain overall health.
To measure how much walking is safe in any trimester, you can use the recommendations from Centers for Disease Control and Prevention this as a guide:
- Pregnant and postpartum women should try to exercise around 30 minutes a day for five days a week, such as brisk walking, swimming, yoga, or cycling on a stationary bike.
- If you were someone who diligently ran before getting pregnant, you can continue doing so as long as your doctor or midwife allows you to.
If you have an underlying health condition, or pregnancy complications, such as placenta previa after 26 weeks of gestation, it is important to consult a doctor or midwife before exercising.
Also read: 8 benefits of walking at night, let’s make it a routine!
Benefits of walking for pregnant women
illustration of a pregnant woman walking wearing comfortable shoes (pexels.com/Gustavo Fring)
Summarized from various sources, these are the benefits of walking for pregnant women:
Tips for safe walking during pregnancy according to the trimester of pregnancy
Whatever stage of pregnancy you are in, make sure to wear supportive shoes, such as special walking shoes.
Stay hydrated by drinking water before and after exercise. The recommendation is 2.7 liters of water per day, which is about 11 (8 ounce) glasses (BMC Pregnancy and Childbirth2020).
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In the first trimester, you may experience morning sickness or feeling very tired. You may also be starting to exercise for the first time.
The key is to do it short, slow, and build up gradually. American College of Obstetricians and Gynecologists suggests starting by walking for at least 5 minutes each day and adding 5 minutes each week until you reach 30 minutes at a time.
If you were used to being active before pregnancy, it’s generally not a problem to continue doing the same exercise, even more strenuous exercise, such as running. However, please note that the doctor or midwife must first give permission.
In the second trimester, you may feel more energy and motivation to exercise. However, remember not to overdo it.
Walk at a fast pace, but don’t get tired (for example, to the point of gasping when talking or running out of breath).
In the third trimester, notice how the center of gravity changes as the stomach grows. Consider walking on flat, level paths to prevent trips and falls.
If you’re experiencing pelvic pain, consider trying a pregnancy support belt to reduce pressure on your joints.
When to see a doctor
illustration of a pregnancy checkup at the doctor (pexels.com/MART PRODUCTION)
Reported What to Expect, seek help immediately if you experience uterine contractions or feel fluid leaking from the vagina. If you experience these symptoms, you should immediately see a doctor:
- Dizzy.
- Feeling weak.
- Pain in chest.
- Headache.
- Muscle weakness.
- Calf pain or swelling.
There are many benefits of walking for pregnant women. Starting from treating constipation, sleeping soundly, maintaining healthy weight gain, to facilitating labor and preventing complications.
Prepare a pair of shoes, comfortable clothes and a safe path, let’s walk regularly!
Also read: Benefits of walking for 30 minutes for health, don’t be lazy!
2023-12-13 08:15:00
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