Tips For Walking During Pregnancy

Walking during pregnancy is a good cardiovascular exercise. It will keep you physically fit without straining your knees and the ankles. Walking during pregnancy is also proven to be safe and it is best that you carry on this exercise for the entire nine months.

If you have already been walking or jogging before getting pregnant, it is best that you continue. If you are new to walking for fitness, begin with a very slow pace for about 20 to 30 minutes. It is safe to perform moderate activities like walking during pregnancy for 20 to 30 minutes at least 3 times a week as long as you have physician approves it.

Tips on walking during pregnancy:

First trimester

During the first trimester, there is no need for you to change your walking routine if you previously have one. Use shoes or sneakers that will support your ankles and feet arches. You should also apply sunscreen for skin protection, regardless of what season. It is also important to keep yourself cool during summer.

Wear a hat and carry a water spray bottle to cool you off every once in a while. Also, bring drinking water for hydration. Dehydration causes contractions that can raise the body temperature. Sudden raise of body temperature can be very dangerous for you and your child. If it is really hot and humid outside, consider walking inside a mall instead.

Second trimester

You should continue on wearing supportive and comfortable shoes on your second trimester. Again, protect yourself from the sun and avoid dehydration. Walking during pregnancy on your second trimester can be a bit different because of your growing belly. Observe proper posture while walking to avoid straining your back. Also, you should keep your chin level when walking, always look ahead of you and keep your hips fixed beneath your shoulders to prevent your back from swaying. Let your arms swing freely for balance. It is also advisable to have someone accompany you when you walk for motivation and for support. Do not walk outside if it is already dark to avoid risks of stumbling down and accidents.

Third trimester

Continue on your walking routine until you can. However, you should be more careful because you are more prone to getting off-balanced. Watch your steps and never walk on rough trails. As your due date gets closer, you might want to consider walking on a treadmill. You will be sure that you are safe and you can immediately get help in case there is an emergency.

Walking during pregnancy is indeed beneficial to your health and your baby's. However, keep in mind the above reminders and safety tips to avoid any risks to your pregnancy.