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Tips for walking
Walking is a safe activity to continue throughout all nine months of pregnancy and one of the easiest ways to start exercising. Walking is one of the best cardiovascular exercises for pregnant women because it’s easy to do, keeps you in shape, makes you feel good. All of that is done without putting too much pressure on your knees and ankles. If you haven’t been active before, you should start by walking 20 – 25 minutes a day. After getting used to it you can safely keep going for 30 minutes or more.
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Fist-trimester tips
Make sure you have walking shoes that support your ankles and arches. Protect your skin with sunscreen, wear a sun hat and carry a spray bottle filled with water for cooling off. Bring drinking water with you to avoid dehydration, which can cause contractions and raise your body temperature. This can be dangerous for you and your baby. An alternative is to go for a walk in a mall or on a treadmill at the gym or at home.
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Second-trimester tips
Continue to wear supportive shoes, protect your skin from the sun, and avoid dehydration. When you walk, keep your hips under your shoulders to avoid a sway in your back, and look ahead. Swing your arms for balance and to make more of your workout. You may want to find a friend to join you on your walks and keep you motivated.
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Third-trimester tips
Keep up your walking regimen as long as you can, but avoid hiking trails or uneven terrain that could put you off balance. As you get closer to your due date, you might also want to consider walking on a track. Not only is the surface easier on your body, but you might feel safer knowing that you won't get stuck far from home or your car in case of an emergency.
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Warning signs
Never walk until you feel exhausted or breathless. Pushing yourself to the limit will make your body use oxygen that should be going to your baby.
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