Walk During Pregnancy:
Walk Useful For Pregnancy:
The walk may help you have a shorter, easier labor. It blazes calories, which helps to nib the bud of the excess of weight gain. It keeps your body fit even healthy, which offers protection from gestational diabetes and preeclampsia. At least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week.
Beginning of Walk-in Pregnancy:
If you are beginning this program after pregnancy and you are carrying a baby in the womb of 2 months, start by walking 10 minutes a day, four to five days a week.
When you’re ready, pick two days that will become your longer-walk days (15-30 minutes) and add another day of walking.
During the hardest part of your workout, you should be able to converse without gasping for breath, though not with complete ease, either. Listen to your body, and don’t overdo it. Back pain is common during pregnancy; if you experience it, make sure your walking routine isn’t the culprit.
Start of Pregnancy:
Start by walking 10-15 minutes a day, three days a week, taking at least one day off between walks. Then increase it to 20-25 minutes a day, three to four days a week, taking at least one day off between walks. Don’t overburden yourself.
- 26-40 Weeks of Pregnancy:
- If you are beginning this program of 26-40 weeks, start by walking 10 minutes a day, four to six days a week.
- Then after sometimes, do the walk of 20 to 25 minutes of a day, make sure to leave one day in-between.
Core and upper-body exercises can help counter the poor posture that is often associated with pregnancy. For each exercise, do 2–3 sets of 12–15 reps, resting 30–60 seconds between sets.
Face support, feet hip-width apart, hands slightly wider than shoulders, arms straight. Press hips forward so your body forms a straight line
Stand with your back to a ledge offering horizontal support, knees bent, feet flat on the ground. Place your hands on the edge of the support close to your buttocks, fingertips pointing forward, arms straight. Lift your buttocks using your arms; squeeze shoulder blades down and together
Kneel on the ground with your wrists just in front of your shoulders and knees in line with your hips. Keeping arms straight, inhale, lifting head and tailbone.
Lean your entire back and buttocks against vertical support with your feet slightly forward, knees slightly bent and arms crossed in front of your chest or hanging by your sides.
Read Also: Heart Attack in Pregnancy.
Benefits of Walk-In Pregnancy:
- It will help rid you of extra baby weight.
- Walk gets you out of the house, which is crucial in boosting your confidence as a new mother.
- “Regular exercise can help reduce or even stave off postpartum depression,” says Rocker.
- It boosts your energy.
- You can meet other moms during your walk, which improves your mommy’s social prospects.
- The walk provides physical Fitness.
- It gives you a healthy baby.
- The walk gives Lowers Risk of Gestational Diabetes
- It gives Lowers Risk of Pre-Eclampsia
- Walk is Stress-Buster
- It Increases the Chances of Normal Delivery
- Walk Relieves Aches And Discomforts
Read Also: Pregnancy Exercise
See Your Doctor:
Dizziness, exhaustion, breathlessness, fainting, contractions, blurred vision, vaginal bleeding, muscle weakness, chest pain, decreased fetal movements, swelling or pain in the calf, and amniotic fluid leakage. Also, if you have a history of high blood pressure, heart disease, lung disease or high risk associated pregnancies, you should consult your doctor before you start exercising.