With the issue of walking, daily steps and considering walking as an exercise, there are countless debates and society is divided between those who do and those who do not believe that walking is beneficial. But yes it is, and more when we are pregnant. We are going to discover all the good that walking every day does for us when we are pregnant, as well as the daily steps we have to take to achieve those benefits.
If we are pregnant, we must know that sport is essential for the good development of the baby and to avoid future complications in childbirth, although it is not a miraculous method. Unfortunately, no two pregnancies are the same, so doing sports may be inadvisable in some cases, due to an illness in the mother, an abnormality during pregnancy, low weight of the pregnant woman, etc.
Under normal conditions, walking during the 9 months of pregnancy can give us more joy than sorrow and this simple exercise is full of benefits for pregnant women.
Today we will learn about the benefits of walking for pregnant women, and most importantly, how much you have to walk every day for a pregnant woman to get those benefits.
How do you have to walk while pregnant?
If we are healthy and do not have any physical or health impediment, it is appropriate to do moderate sports several times a week. In the event that you have some type of problem or do not like to play sports, walking is a good option to keep your heart active. In addition, walking helps to release stress, oxygenates the brain, improves our mood, etc.
To get the benefits of walking while pregnant, then a series of requirements must be met that will help us achieve our goal more efficiently. It is not about anything special, nor about any kind of overexertion, which we know can have serious consequences, but about walking while being aware that we are doing sports and not just walking.
- Walk at a brisk pace, but without forcing the pace for 60 minutes.
- You have to progress little by little, start with a light walk and increase the pace until you can last an hour without stopping.
- You have to go walking between 3 and 5 days a week, although it is best to go out every day.
- We must avoid very cold or very hot hours, depending on the season of the year in which we are.
- It is best to wear loose clothing that in turn protects us from cold or heat.
- The footwear should be very comfortable and like a lot of cushioning.
- We must walk in a flat area, although going along the beach is also very beneficial, or along flat paths, wooden paths along the coast or between urbanizations, etc.
- It is better to choose known and flat terrain, to avoid slipping and falling.
- If our pregnancy is already very advanced, it is convenient to go out to spend accompanied, in case we break water, contractions begin, there is dark bleeding, etc.
How much you have to walk and risk factors
It is always said that you have to walk 10.000 steps a day and that is valid for everyone. It is a standard measure that the WHO put in place and that continues to be set as an example today. Society is increasingly sedentary and inactive, so going for a walk for one or two hours a day can help us lose weight, reduce the chances of suffering from cardiovascular diseases, eliminate symptoms of depression, enjoy a time alone or in good company, etc.
Physical exercise must go hand in hand with a very balanced and varied diet where priority is given to vegetables of all kinds, fruits, cereals, legumes, seeds, nuts, and in the case of eating meat, choosing lean meats and blue Fish. That both food groups do not exceed 3 intakes a week.
If we do not walk 10.000 steps a day, or directly do not do any physical activity such as swimming, Pilates, yoga, or aerobic activities such as dancing at least 30 minutes a day or at least 3 times a week, then we enter a dangerous zone.
Playing sports helps us control our weight during pregnancy, if we don't do sports, that excess weight also falls on the baby and is more likely to be an obese young person or an overweight adult.
We can also suffer from gestational diabetes, the chances of having a cesarean delivery, low back pain, sciatica, urinary incontinence, low strength, weakened muscles, etc. are increased. These are just some of the consequences of not doing sports during pregnancy. Nor should we exercise without supervision or exceed physical effort.
Benefits of walking pregnant
It has become clear how important it is to do some sport regularly while we are pregnant, so now we are going to finish understanding why it is so necessary to practice sports during pregnancy.
Improves blood circulation
Being on the move improves blood circulation, reducing varicose veins. It also improves physical condition and cardiovascular, respiratory and muscular health. With the performance of physical activity, swelling and fluid retention are reduced, since, when we are exercising, we drink more water and this helps to cleanse the body and eliminate toxins and liquid.
Promotes baby's posture
Walking and standing creates a rocking in the pelvis that favors the correct position of the baby, that is, that it fits head down to prepare for childbirth. If labor has already started, walking helps everything go more smoothly and speeds up the expulsion of the baby.
This is due to the power of gravity, pelvic rocking, and the pressure of the baby's head in the delivery zone. A perfect conjunction that helps speed up dilation and accelerates natural childbirth. In the event of a last-minute setback, it will be the professionals who decide whether to continue with a natural birth or a cesarean section.
Reduces sciatica pain
When we walk, we put the whole body in motion and this promotes activity in the lower back, relieving lower back pain and sciatica. Walking strengthens the muscles and bones of the legs, so it also helps reduce those uncomfortable discomforts caused by the weight of pregnancy in our lower back.
By strengthening the muscles of the pelvis and legs, cramps are reduced, which are so inopportune when pushing in the delivery room. In case of having hemorrhoids, physical exercise helps to alleviate the discomfort.
It helps us in the face of postpartum
After giving birth to our baby, the story does not end there, but now we have to help our body to return everything to its place. Doing physical exercise during the 9 months of pregnancy helps recovery and speeds up the process.
By promoting muscle tone, strength and resistance, we facilitate the start-up after a natural birth or by caesarean section, accelerating recovery times, since our body will be stronger and more fit.
Improves rest and mood
Our physical and mental health will be slightly improved thanks to the fact that walking outdoors helps us release stress, oxygenates the brain, improves blood circulation, makes us feel safe, reduces symptoms of depression or sadness, makes us feel more alive, it helps us to relate to other people, we enjoy time for ourselves, it helps to relieve constipation and, therefore, reduces hemorrhoids, we are in a better mood, we get tired and then we sleep better, etc.