Pregnancy

Walking during pregnancy: payload for expectant mothers

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During pregnancy, sufficient physical activity of the expectant mother becomes very important for the normal growth and development of the child. Unfortunately, most sports during this period are contraindicated, but there is a great alternative healing option - walking in the fresh air.

importantThere are practically no contraindications for walking at any stage of pregnancy, except for cases when a woman is prescribed a strict bed rest. All other pregnant women need only take some precautions regarding the choice of walking route, speed and other conditions.

Daily walks will not only strengthen the cardiovascular and muscular systems, but will also help improve the mood of the future mother.

Walking at a fast or slow pace is recommended for almost all pregnant women. The benefits of walking during pregnancy are as follows:

  • training of the cardiovascular system takes place, as a result of which the likelihood of the occurrence of heart disease, the appearance of hypertension, etc., is reduced,
  • decreases the risk of varicose veins,
  • there is a strengthening of the abdominal muscles,
  • increased ventilation of the lungs
  • decreases the likelihood of headaches,
  • improves the health and mood of a woman.

adviceWalking will be as useful as possible if you choose the pace of movement and the duration of the walk, based on the level of fitness of the pregnant woman and her state of health at the moment.

Why does a backache hurt during pregnancy? Use prophylactic agents. Effectively!

First trimester Wellness walks can be done at your usual pace. It is necessary to pay attention to the choice of comfortable shoes. In addition, you should refuse to walk in too hot weather or during rain (snow) in order to prevent overheating or hypothermia of the body.

Second trimester It is recommended to monitor the posture, so as not to provoke the appearance of pain in the back. With a good state of health, you can move with the usual speed.

In the third trimester should especially carefully choose a place for walking, refusing to walk on slippery or uneven road surface. While driving, you need to monitor your well-being and, if you experience any discomfort, find an opportunity to rest. Closer to the time of birth, it is better to take walks in the presence of another person who can help if necessary.

Precautions and recommended load

Before you start hiking, you should pay attention to some recommendations:

  • the speed of movement and the duration of the walk must be increased gradually, avoiding the appearance of dyspnea or muscle pain,
  • Do not cross your arms over your chest or keep them in your pockets - in this case, the likelihood of a fall significantly increases when exposed to even minor factors (holes on the road or a slightly slippery surface),
  • it is preferable to take walks away from motorways with high traffic,
  • in the summer, it is better to practice walking in the morning or evening hours, in the winter - at lunchtime, in order to reduce the likelihood of overheating or overcooling of the body,
  • walking shoes should be as comfortable as possible
  • clothes should be selected according to the season and taking into account the air temperature outside.

Contraindications

informationSlow walking for short distances has practically no contraindications during pregnancy, except in cases where strict bed rest is prescribed.

Longer paced walks should be abandoned if the following diseases or conditions of the body are present:

Walking during pregnancy

Physical fitness is a very important moment in the life of any person, and for a pregnant woman it is doubly important. When the long-awaited pregnancy has come, the body of the future mother is undergoing tremendous changes that are not always positive. The weight that a woman gains during this period has a large load on the cardiovascular system. This is because the heart needs to pump even more blood.

New shoes with springs will help save power when walking

Any woman wants to look attractive after childbirth, for this you need even while carrying the baby to play sports in a lightweight form. If there were no such thoughts before, then it is worth considering this moment. Of course, extreme and active sports will not become helpers here, but walking during pregnancy is the most important thing.

The benefits of such activities for a long time was determined for a pregnant woman. The main thing in this matter - do not go too far. Before you start classes, you need to consult with your doctor. Only after the contraindications will not be revealed, it will be possible to start playing sports. If the pain while walking during pregnancy is disturbed, you can even start racing walking. Even for those who are not allowed to exercise more, easy walking during pregnancy is shown.

There are some cases where even walking is contraindicated. These are polyhydramnios, chronic diseases that tend to worsen, gestosis, nausea during pregnancy, high activity of the uterus, the threat of miscarriage and others.

During pregnancy, walking very well affects the work of the heart, which is very good in this position. Also, brisk walking during pregnancy will help make the walls of the peritoneum stronger, which will make it easier to endure the pregnancy.

Remember the rules

To maximize the benefits of walking, you need to adhere to the basic rules that will help achieve maximum benefit.

1.Before you start training, you need to warm up. To do this, you can make a circular motion of the feet and knees.

2. Load on the body should be given moderate, for several approaches. If the decision was made to walk after the pregnancy was confirmed, and the stomach hurts when walking, you should immediately consult a doctor, as there may have been too much pressure and urgent help was needed. To prevent such a condition, you need to walk 15 minutes several times a week.

3. To be comfortable, when brisk walking begins during pregnancy, you need to take care of good sports shoes and clothes made from natural fabrics to avoid a lot of sweat and let your skin breathe.

4.During the workouts you need to drink non-carbonated water. It should not be cold and you should drink it in small sips, even if it is frequent.

5. In the absence of contraindications, you can go to workouts in the first two trimesters, but before childbirth, the pace should be reduced, since this is a very large load on the body. So, walking up the ladder during late pregnancy should be avoided, because it can provoke premature birth due to hypertonicity of the uterus.

6. During exercise, it is important to track your well-being. If there are pains during walking during pregnancy, you should immediately stop the load on the body and consult a doctor for further recommendations.

Adhering to these simple rules, you can always improve your physical shape. But as soon as any discomfort or discharge appears while walking during pregnancy, the training should be stopped in order to avoid worsening the health of the future mother and baby.

The following

Keeping fit during pregnancy For all

Until now, some doctors treat pregnancy almost as a disability and prescribe rest and rest for future moms. But after all, pregnancy is not a reason to finally abandon training and exercise. Maintain good physical fitness during pregnancy is not only possible but just necessary for health.

Regular workout weaken or completely eliminate usual malaise for pregnant women, for example, back pain or joint pain, maintain general tone, normalize metabolism, improve blood circulation, relieve stress and improve mood, give elasticity to pelvic joints, stretch and relax the pelvic floor muscles, strengthen and relieve the spine , which during pregnancy lays an additional load, and ultimately facilitate delivery.

In women who trained during pregnancy, children are born with higher vital signs than those who have lain on the sofa all this time. And they return to their former form much faster. After all, physical activity helps to keep the beauty and femininity of the future mother, to prevent the appearance of stretch marks and, importantly, do not dial excess weight.

Of course, before embarking on physical exercise or continuing your regular workouts, you should consult a doctor, because contraindications for training still exist - obstetric and gynecological problems (improper position of the fetus, the threat of miscarriage and premature birth) or various diseases (high blood pressure, heart disease, renal failure, and others).

Choose the exercises that you like and during which you feel most comfortable. Best for pregnant fit the following types of physical activity.

Since for walk neither special skills nor special clothes are required; walking on foot is quick enough - the best choice for beginners and those who simply do not like sports. Walking improves well muscle and heart tone with minimal risk of injury. The main condition is to find suitable comfortable shoes, which you may have to change in the second or third trimester, as the legs usually swell at this time. In addition, on these dates it is worth adding equipment supporting bra and special a bandage for pregnant women. In the third trimester, there are additional dangers to walking: behind a large belly, uneven roads are hard to see, and the balance worsens. Try to choose smooth roads and walk at a slower pace. Watch your breathing (dyspnea should not be) and avoid dehydration (drink non-carbonated mineral water during and after class).

Swimming - One of the best types of training for pregnant women, as in the water does not need to make special efforts. In water, body weight is reduced by six times, and water pressure reduces fluid retention in the body and reduces swelling of the arms and legs. Swimming well maintains tone the body with a minimum load on the joints, and the joints with increasing weight of the fetus are affected first. The main condition is to enter and sink into the water slowly, even during the first weeks of pregnancy. Quick diving, not to mention diving, puts unwanted pressure on the stomach and groin area. Try also to swim at a steady flat pace, without diving and sharp turns. Useful and aqua aerobics. But, of course, in order to avoid all kinds of infections, all trainings should take place in the pool, in no case in natural waters.

Pregnancy is not the best time to practice. running unless you are a professional athlete. During the run, the heartbeat increases too much, and the fetus is jolted. It is better to replace running fast walking However, if you periodically or regularly ran earlier, then during the first and second trimester the continuation of training is quite possible with a certain decrease in the pace of running. By the third trimester, even sportswomen refuse to train.

Many women continue their studies. aerobic right up to the birth. Nevertheless, experts advise during pregnancy to ease the load and intensity of training, and even better - to visit special training for pregnant women especially if you feel pain in the joints. Starting from the second trimester, in order to avoid injuries and damages, refuse from jumps and sudden jerks. If you are engaged step aerobics, step height should not be higher than 10 cm. During pregnancy, high-impact aerobics with jumps, jumps, with complex choreography, high-intensity step aerobics are excluded.

Bicycle does not have a large load on the joints, so you can continue to workout during the entire period of pregnancy. However, starting from the second trimester of pregnancy it is better to limit exercise bike instead of a regular bike to avoid injuries and falls. It is also desirable to somewhat reduce the pace of training and avoid fatigue and dehydration.

Strength training (weightlifting)

Strength exercises during pregnancy not only increase metabolism, but also facilitate delivery, and also will help you in the future to carry the child in his arms when he is born. However, too much load and too heavy dumbbells can contribute to the appearance of back pain. The optimal weight of dumbbells - 2-3 kg. If during training you find yourself holding your breath, it means that the load is too great for you. In this case, reduce weight and do more reps. Starting from the second trimester, give up strength exercises in the supine position: this position will increase blood flow to the heart. In the third trimester, do all the strength exercises sitting.

Yoga not only develops flexibility and supports muscle tone but also good relieves stress. Yoga exercises are aimed at mastering the technique of proper breathing and achieving harmony with your body. However, pregnant women should not be too “overstrained”, therefore one should not do all the exercises in maximum strength. Starting from the second trimester, give up jumps and poses in which you need to lie on your stomach or on your back. And in the third trimester, refuse backing and bending forward.

• During training try not to overheat, especially in the first trimester. Drink plenty of water before, during and after exercise. Wear loose-fitting clothing. In the summer, transfer your workouts to cooler morning or evening hours.

Watch your pulse it should not exceed 140 beats per minute. It is equally important to control breathing: during a workout, try to say a phrase. If you can't say it without shortness of breath - slow down the pace of exercise.

Do not overdo it. Absolutely no reason to bring yourself to exhaustion. After training, you should feel pleasantly tired.

• At the first signs of indisposition: nausea, any pain, bleeding, convulsions, palpitations, darkening of the eyes - stop training and consult a doctor - he will help to correct the complex of exercises.

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As a rule, such questions arise among those who led an active lifestyle before pregnancy, in particular, was running. Of course, women who are accustomed to greater physical exertion will be easier to carry them during pregnancy. But running is a specific load. It combines everything that is not recommended during pregnancy: vibration and shaking of internal organs, a shock effect on the musculoskeletal system, a large load on the cardiovascular system. Even if a woman is an athlete and tolerates jogging well, it will be mistaken to believe that she can continue training, especially while the pregnancy is short. The most dangerous period is the first trimester. Inadequate physical activity during this period can lead to abortion. Therefore, whatever your term or sports past - you should not run during pregnancy!

Walking is the best form of physical activity during pregnancy. In the fitness club, you can walk in the gym in the cardio zone - the part of the gym where cardiovascular equipment is located: a treadmill, exercise bike, elliptical trainer, etc.

Walking speed should not exceed 4-3,5 km / h. On the treadmill should not engage in longer than 15-20 minutes. When you walk on the street, then involuntarily periodically slow down your pace. On the treadmill, the belt speed will not allow you to do this. Even if you set the interval training mode (a faster pace alternates with a slower one), you still have to adhere to a certain rhythm. Due to this, training on a treadmill becomes more effective - on the one hand, and more tedious - on the other.

Being engaged in walking, especially in cardio, remember that the load must be dispensed. Focus on the pulse (modern cardiovascular machines independently calculate it). You can also use heart rate cardiac monitors, which consist of two parts: a belt, which is put on the chest and reads your pulse directly from the heart, and hours, which are put on the hand and display your pulse throughout the workout. The pulse should not exceed 60% of the pulse of maximum oxygen consumption (P O2 max) in the first trimester and 65-70% in the second and third trimesters. Calculate P O2 max can be according to the formula: 220-age. For example, if you are 30 years old, then 220-30 = 190, 190x0.6 = 114. Значит, у 30-летней женщины в первом триместре пульс не должен превышать 114 ударов в минуту.

Before, during and after exercise, try to drink enough fluids. Best of all, if it is simple, non-carbonated water at room temperature. You need to drink often in small portions. Training increases the body temperature, which can have a negative effect on the fetus. Body temperature during class should not exceed 38 ° C. For this reason, workouts should be avoided in too warm or humid rooms, and too warm to wear. If you have shortness of breath, weakness or dizziness, nagging pains in the lower abdomen, spotting or any other unusual symptoms - you should immediately stop the exercise and consult a doctor!

It should be borne in mind that during pregnancy, especially in the second and third trimesters, venous pressure increases in the vessels of the lower extremities: this is due to higher pressure in the veins of the uterus compared to the veins of the legs and the gradual squeezing of the growing uterus of the pelvis, which also hinders the outflow of blood from the lower extremities. The difficulty of outflow is associated with the appearance of edema in the legs in the later stages of pregnancy. Many women in this period begins varicose veins. Therefore, after a long or intense walk, you need to lie down for 10-15 minutes with raised legs, then perform foot movements: toe to yourself, away from you, circular movements with your foot (10-15 times), an exercise that simulates cycling - to improve venous outflow after vertical load.

Simulator, walking simulator - SHAGOHOD

Pregnant women are advised not to walk much:

• in case of acute diseases and exacerbation of chronic diseases, for example, in case of influenza, ARVI, exacerbation of gastritis,

• with increased uterine tone, bloody discharge from the genital tract, the threat of abortion,

• with a pronounced toxicosis (indomitable vomiting),

• prigestozberemennosti, manifested by increased blood pressure, the appearance of protein in the urine, edema,

• in the presence of miscarriages in the past,

• with systematic cramping pains during and after exercise.

Allowable pace and duration of walking

Considering the issue of the permissible speed and duration of walking for a pregnant woman, it should be noted that any sports and exercise in this position should bring only comfort.

Unpleasant sensations, tension, and even more pain, are unacceptable. The load level should correspond to the gestation period. Brisk walking during pregnancy, as well as running, is undesirable.

The best time to wait for a baby is to walk in the park. In these moments, the future mother not only trains the heart and muscle system, but also breathes fresh air. The recommended walking time is about 30 minutes.

For women who have previously been active in sports, intensive half-hour walking can be started immediately. And the rest is recommended to start gradually with a 5-10 minute walk.

During workouts, the woman must listen carefully to her feelings. If any uncomfortable sensations appear, you need to stop training, sit down and relax. If there is no improvement, you should immediately consult a doctor!

When walking, consider the following:

  • a speed of movement is recommended so that a woman does not experience shortness of breath or pain,
  • hands should always be free, it reduces the likelihood of falls,
  • while walking, you must carefully look at your feet,
  • you should not walk around roads with heavy traffic,
  • for walking you need to pick up comfortable shoes and clothes,
  • in order not to overheat or overcool, in the summer it is better to walk in the morning and evening, and in the winter, on the contrary, in the afternoon,
  • when walking, you must observe the drinking regime. It is recommended to use non-carbonated water in small portions.

When can I have pain when walking?

Pain while walking during pregnancy can occur:

  • lower abdomen
  • in back,
  • in the pelvic bones
  • in the legs.

Causes of pain may be different. For example, back pain is most often caused by an increased load on the spine, which results in an increase in the fetus.

To prevent them, it is recommended to wear a bandage in the second half of pregnancy. Lower back pain can cause pinched nerves associated with a growing uterus.

When walking, pelvic bones ache under the influence of the special hormone relaxin produced in the body of a pregnant woman. This hormone is responsible for the elasticity of the ligaments, which ensures the mobility of the pelvic bones.

On the one hand, it causes pain to the mother, and, on the other hand, allows the baby to move easily along the birth canal. To prevent such pains, it is recommended to perform special exercises that the doctor prescribes.

Leg pain may occur due to a lack of calcium in the body, as well as due to edema. To prevent this condition, it is recommended that a balanced diet, specially selected for a pregnant woman, the use of vitamins and calcium supplements. All drugs during this period are used strictly as prescribed by a doctor!

Any, persistent or recurring pain when walking, requires an emergency visit to a doctor in order to establish its causes and make recommendations. In addition, a woman should be alerted by altered secretions when walking during pregnancy. Urgent medical advice requires bloody or heavy watery discharge, which may indicate a threatened abortion or amniotic fluid leakage.

Despite the benefits of walking during pregnancy, there are some contraindications:

Walking in the period of gestation of a baby is a useful activity that helps to maintain a good physical shape, helping to prepare a woman's body for the process of childbirth.

But, like any other exercise, it must be coordinated and approved by the gynecologist. Walking should carry a positive attitude. Any pain, discomfort require visiting a doctor to establish the causes.

Author: Veronika Ivanova,
specifically for Mama66.ru

Is it worth running?

As a rule, such questions arise among those who led an active lifestyle before pregnancy, in particular, were engaged in running. Of course, women who are accustomed to greater physical exertion will be easier to carry them during pregnancy. But running is a specific load. It combines everything that is not recommended during pregnancy: vibration and shaking of internal organs, a shock effect on the musculoskeletal system, a large load on the cardiovascular system. Even if a woman is an athlete and tolerates jogging well, it will be mistaken to believe that she can continue training, especially while the pregnancy is short. The most dangerous period is the first trimester. Inadequate physical activity during this period can lead to abortion. Therefore, whatever your term or sports past - you should not run during pregnancy!

Walking is the best form of physical activity during pregnancy. In the fitness club, you can walk in the gym in the cardio zone - the part of the gym where cardiovascular equipment is located: a treadmill, exercise bike, elliptical trainer, etc.

Walking speed should not exceed 4-3,5 km / h. On the treadmill should not engage in longer than 15-20 minutes.

When you walk on the street, then involuntarily periodically slow down your pace. On the treadmill, the belt speed will not allow you to do this. Even if you set the interval training mode (a faster pace alternates with a slower one), you still have to adhere to a certain rhythm. Due to this, training on a treadmill becomes more effective - on the one hand, and more tedious - on the other.

Being engaged in walking, especially in cardio, remember that the load must be dispensed.

Focus on the pulse (modern cardiovascular machines independently calculate it). You can also use heart rate cardiac monitors, which consist of two parts: a belt, which is put on the chest and reads your pulse directly from the heart, and hours, which are put on the hand and display your pulse throughout the workout.

The pulse should not exceed 60% of the pulse of the maximum oxygen consumption (P O2 max) in the first trimester and 65–70% in the second and third trimesters. Calculate P O2 max by the formula: 220 — age. For example, if you are 30 years old, then 220–30 = 190, 190x0.6 = 114. This means that in a 30-year-old woman in the first trimester, the pulse should not exceed 114 beats per minute.

Before, during and after exercise, try to drink enough fluids. Best of all, if it is simple, non-carbonated water at room temperature. You need to drink often in small portions. Training increases the body temperature, which can have a negative effect on the fetus. Body temperature during class should not exceed 38 ° C. For this reason, workouts should be avoided in too warm or humid rooms, and too warm to wear. If you have shortness of breath, weakness or dizziness, nagging pains in the lower abdomen, spotting or any other unusual symptoms - you should immediately stop the exercise and consult a doctor!

After walking:

It should be borne in mind that during pregnancy, especially in the second and third trimesters, venous pressure increases in the vessels of the lower extremities: this is due to higher pressure in the veins of the uterus compared to the veins of the legs and the gradual squeezing of the growing uterus of the pelvis, which also hinders the outflow of blood from the lower extremities. The difficulty of outflow is associated with the appearance of edema in the legs in the later stages of pregnancy. Many women in this period begins varicose veins.

Therefore, after a long or intense walk, it is necessary to lie down for 10–15 minutes with raised legs, then perform movements with the feet: toe, away from you, circular movements with the foot (10–15 times), an exercise imitating cycling, to improve venous outflow after vertical load.

Pregnant women are advised not to walk much:

• in case of acute diseases and exacerbation of chronic diseases, for example, in case of influenza, ARVI, exacerbation of gastritis,

• with increased uterine tone, bloody discharge from the genital tract, the threat of abortion,

• with a pronounced toxicosis (indomitable vomiting),

• with gestosis of pregnancy, manifested by increased blood pressure, the appearance of protein in the urine, edema,

• in the presence of miscarriages in the past,

• with systematic cramping pains during and after exercise.

If you are not a fan of walking, but love sports, read on our website: Yoga for pregnant women

Consultant: Natalia Prishchepa, Physical Therapy Physician and Sports Medicine, Moscow

The benefits of walking

The most natural exercise is normal walking. For pregnant women, not everyone can be engaged in special physical education groups, while others do not have time for this, therefore, walking is what is needed for a sufficiently active lifestyle during the entire period of pregnancy.

Walking nourishes the cells of the mother and fetus with oxygen, improves digestion and helps to improve metabolism. During walks, the extra calories are burned, which are rapidly gaining during pregnancy. You can walk everyone, without exception, pregnant women and contraindications for walking does not exist, but something must be remembered.

  • You need to walk slowly, for a start no more than half an hour. It is advisable to make such promenage every day, increasing the distance and time.
  • You should not strive for records and distance. Let the walk bring only positive emotions. If you feel displeasure or indisposition, or feel pain in the abdomen, you need to take a break or stop walking altogether.
  • Wear comfortable walking shoes for walking, and clothing should not be long so as not to get tangled in your legs.
  • Control your heartbeat with cardiac monitors or off-beat on a pulse. While walking, you can have a conversation, most importantly, take the time not to start choking.
  • Take with you water, preferably spring or mineral, a small bottle. Drink some water often and gradually, it does not allow the body to overheat, because making a movement, the temperature in the body rises somewhat, and water is needed for cooling.
  • When walking, look under your feet in front of you, especially for late periods, when the stomach makes it difficult to see the road well under your feet. It is better to be accompanied by one of your relatives.
  • Walk in good weather, without the risk of falling or getting wet in the rain. Not worth the risk to health.
  • In the early stages, you can bring walks up to two hours a day, making respite. But, do your walks only with pleasure, not under duress. If you are bored, take earphones with you and enjoy pleasant melodies with your baby.
  • Try not to change the pace while walking, walk at a constant speed, because your breathing adjusts to the rhythm of walking and this allows you to move longer without getting tired.
  • A long walk should be completed with a rest, and even better to make a warm bath with herbs or sea salt, and after that let your feet rest, laying them on a pillow. This will prevent swelling and improve the flow of blood in the veins.

Some women continue to go in for sports and Scandinavian walking until the last stages of pregnancy, those who were engaged in active training before pregnancy: professional sportswomen, trainers and ardent fans of sports lifestyle. You can continue classes only with the advice of a doctor. As a rule, these are the most initial levels of difficulty walking.

When you can’t walk during pregnancy

  • All physical activities, whether it is just walking or fitness classes, should be discussed with the doctor with whom you are registered, it is important for him to know all the details about your pregnancy and physical condition of both mother and child.
  • Pregnant women walk long and fast in general is contraindicated, especially not if there is an increase in the tone of the uterus, severe toxemia, severe acute preeclampsia, if there is a threat of losing the baby or acute and chronic diseases, as well as polyhydramnios.
  • It is not recommended to walk a lot in late pregnancy. This should be done slowly, and when accompanied.

Nordic walking during pregnancy

This view is just perfect for expectant mothers. After all, workouts, as a rule, take place on the street, due to this, the oxygen supply is activated, and the blood flow to the placenta improves many times, and from this toxicosis has a slight form.

Nordic walking does not allow to overload and get tired, prevents over-stimulation and nervous breakdowns. This affordable and comfortable way of walking does not load the spine, gently acting on the joints of the legs, distributing the load on the shoulders and arms. Support sticks protect you from falling and injuries as much as possible, it is an excellent fitness for any period of pregnancy and allows you to keep your muscles in good shape, and this is necessary for a successful birth process.

Pain while walking in pregnant women in the lower abdomen

The causes of pain may be several, but do not immediately get scared. This may be due to rebuilding and stretching the ligaments that support the stomach. If the pain is not passing and acute, you should immediately consult a doctor. And if this is a periodic and not a sharp pain, then most likely the reason is not so terrible, but you should stop walking and take a rest. In any case, do not allow overvoltage and unnecessary stress for the body.

Walking provides a pregnant woman with the necessary minimum of movement, which she needs to improve the condition and a favorable pregnancy. Many women continue to practice their favorite sport right up to the birth, but this requires training, for the rest, walking is quite accessible and useful as a way to maintain health. Go and be healthy!

The benefits of walking in the fresh air

During pregnancy, not everyone is allowed to exercise. It is necessary to move at least a little, but you still need it, so walking in the fresh air is a great option for physical activity for expectant mothers. The more that they bring great benefits, for example:

  • Respiratory organs work better.
  • The organism of the future baby and his mother is naturally saturated with oxygen.
  • Improves metabolism.
  • Blood circulation, including placental, is increasing, which contributes to the growth of fetal development.
  • Muscles are strengthened not only the legs, but also the back, buttocks.
  • Positively affect the work of the intestines, along with a balanced diet prevent constipation.

The general well-being and mood of a pregnant woman are also improved, less often a depressive state occurs.

How much a day do you need to walk a pregnant woman in the fresh air?

It is recommended to walk for at least 2 hours a day during pregnancy. If there are contraindications or insufficient strength, then you can walk for 20-30 minutes 2-3 times a day. Малоподвижный образ жизни тоже не способствует длительным прогулкам, в таком случае постепенно приучайте себя с каждым разом дольше пребывать на улице, избегайте резких больших нагрузок.
Планируя прогулки, обращайте внимание на свои биоритмы, одним беременным женщинам хочется гулять больше по утрам, другим — по вечерам. Если продолжаете ходить на работу, то время от времени идите пешком, при условии, что не далеко.

Content:

During pregnancy, sufficient physical activity of the expectant mother becomes very important for the normal growth and development of the child. Unfortunately, most sports during this period are contraindicated, but there is a great alternative healing option - walking in the fresh air.

important For walking there are practically no contraindications at any stage of pregnancy, except in cases when a woman is prescribed a strict bed rest. All other pregnant women need only take some precautions regarding the choice of walking route, speed and other conditions.

Daily walks will not only strengthen the cardiovascular and muscular systems, but will also help improve the mood of the future mother.

Walking at a fast or slow pace is recommended for almost all pregnant women. The benefits of walking during pregnancy are as follows:

  • training of the cardiovascular system occurs, as a result of which the likelihood of heart disease, the appearance of hypertension, etc., is reduced
  • decreases the risk of varicose veins,
  • there is a strengthening of the abdominal muscles,
  • increased ventilation of the lungs
  • decreases the likelihood of headaches,
  • improves the health and mood of a woman.

CouncilToday will be as useful as possible if you choose the pace of movement and duration of the walk, based on the level of fitness of the pregnant woman and her state of health at the moment.

Special features

When choosing the level of load and duration of walking, it is necessary to consider the duration of pregnancy.

In the first trimester, wellness walks can be done at your usual pace. It is necessary to pay attention to the choice of comfortable shoes. In addition, you should refuse to walk in too hot weather or during rain (snow) in order to prevent overheating or hypothermia of the body.

In the second trimester, it is recommended to monitor the posture, so as not to provoke the appearance of back pain. With a good state of health, you can move with the usual speed.

In the third trimester, you should especially carefully choose a place for walking, refusing to walk on slippery or uneven road surface. While driving, you need to monitor your well-being and, if you experience any discomfort, find an opportunity to rest. Closer to the time of birth, it is better to take walks in the presence of another person who can help if necessary.

Conclusion

Walking is the most natural type of human activity. More intense types of stress (running, jumping) are perceived by the body as a stressful load, while in the process of walking there is an improvement in the emotional state and a decrease in the level of stress hormones.

It is better to go on a daily basis, with the exception of severe weather or exacerbation of any diseases. It is advisable to take walks in company with a spouse, friend or acquaintances - in this case, as a result of walking, the mood of the woman will increase. But the main reward for daily exercise will be to improve the health of the future baby.

First Trimester Walking

When going for a walk, consider the period of pregnancy. In the first trimester, exercise should be small, despite the fact that most pregnant women feel good, full of strength and energy. To those who want to sleep all the time in the first trimester, it seems that the forces are running out and toxicosis has already appeared, walks need to be short and the load is minimal.

Third Trimester and Air Walk

At the last stage of pregnancy, the woman's body is under pressure and without walking. The abdomen increases, the center of gravity shifts a little, and because of this there is a risk of injury. The uterus is enlarged and presses a little on the diaphragm and lungs; this makes active deep breathing more difficult and causes discomfort. However, physical activity is still needed, at least a little. You can walk on the sly, nowhere slowly. Try to avoid as much as possible steps, wobbly or uneven surfaces.

The rules of the winter walk future mom

Cold winter air, snow and frost is not a reason for pregnant women to refuse to walk, but such recommendations should be followed:

  • Avoid crowded places to avoid catching colds.
  • Before going outside, lubricate the nasal cavity with oxolinic ointment or wear a gauze bandage. After the walk, wash your hands with soap, rinse your mouth with eucalyptus solution, wash your hands thoroughly.
  • Wear comfortable and warm outerwear, comfortable, safe shoes on a sturdy platform with a tread pattern or special pads.

If there is ice on the street, walk slowly, do not go far from home, leave the maintainer, especially in the third trimester of pregnancy.

What physical activity allowed pregnant

Pregnant women are contraindicated 2 types of activity: with a high risk of injury and with increased load on the abdominal muscles. You can not engage in boxing, various types of martial arts, jump with a parachute, go to the gym to exercise equipment, go skiing and snowboarding, etc. This is due to the fact that a woman can get strong bruises, fractures or cause miscarriage excessive load. In this case, walking and even jogging for short distances can be practiced when the pregnancy is uneventful, and the doctor does not prohibit it.

Avoid walking in places where there is mountainous terrain, and a woman will have to climb a lot without steps. It is also prohibited hiking, which require carrying the necessary equipment in a heavy backpack. Ideally, you should walk through ordinary city parks far from the roadway, while at the same time breathing fresh air. If a girl wants to do jogging, then the speed should be extremely low, and the stomach should be supported by a special belt. Avoid those conditions under which there is a risk of falling: ice, wet asphalt, poor lighting. Any physical activity should not cause severe fatigue, so the sport should be directed not at the result, but solely into pleasure.

How to walk

You should walk in comfortable shoes that are specifically designed for active life. Best suited sports (not urban) sneakers or trekking boots, which are designed for walking through rough terrain and hiking. This shoe has the right sole with good cushioning, which is extremely important with the already increased load on the spine. In the summer, you can choose sporty sandals of comfortable ergonomic shape, which often have a ribbed inner surface, providing a massage effect. These shoes are best to look for in sports stores and not to spare her money. The heel in maternity shoes should be slightly raised or have a 1-2 cm steady heel, while a completely flat sole is contraindicated.

If the average speed of a person is 4-5 km per hour, then a pregnant woman should stick to 3-4 km. It is necessary to go without haste, not trying to keep within a specific distance for a certain time. It is best to do a little rest every 15-20 minutes: ideally, you should sit down to let your legs relax. Even if a woman does not feel tired, it is necessary to do it, because after 1-2 hours the body can remind of such negligence.

Optimal distances

So, after an affirmative answer to the question of whether it is possible for pregnant women to walk, it is necessary to understand how often and how much. There is no specific number, universal for all. When a woman walked or ran a lot before the pregnancy came, she could walk 15–20 km a day without stopping for a long rest. If there was no such habit, it is worth confining 4-5 km, and eventually increasing to 10. In later periods it becomes harder to move, the load on the spine increases, and women try to move less and less, although in the absence of contraindications a few kilometers at a quiet pace.

We should also mention the stairs. Using them is not prohibited, but you must walk very slowly. Through each passage should rest, so that the muscles are not overloaded. In addition, in no case should you climb the stairs if there are heavy things in your hands: this greatly strains the abdominal muscles, and there is a threat of miscarriage. In public places do not hesitate to stop often to take a break, even when there comes only a slight feeling of tiredness. C reads that how much all pregnant women walk in depends on how much weight they gain. So it is better to walk every day a little bit, than once a week for 20 km.

1. Did you know that during pregnancy, the need for oxygen in a woman increases by a good 25, or even 30%?

After all, now she has to breathe for two, since this is one of the primary conditions for the normal and full development of the child. And it is during walking that the blood and cells of the whole body are well saturated with this vital element, naturally, provided that the expectant mother walks in the open air, and not spoiled by exhaust gases and other “charms” of city life.

2. Question: how much is recommended to walk pregnant? Answer: 2 - 3 hours daily.

Yes, yes, for some, this may seem like a very overwhelming load, especially if before a pregnancy a woman was not particularly friendly with sports, and preferred to move exclusively by car. However, it is precisely at such a number of hours that doctors almost unanimously insist. And it is not at all necessary to otmarrafonit all 3 hours at a time. They can be divided into two, or even three, visits - in the morning to walk an hour and a half, in the afternoon a little and in the evening at least forty minutes. Although, I must say that walking is especially useful before going to bed.

Our generation, it should be noted, is generally spilled, and a vivid example, when instead of getting off at a legitimate stop and then walking to the desired point on our own two, every now and then we ask the drivers: “stop right behind that turn” or “stop” near that store. " In general, we are pleasing and encouraging our laziness, instead of at least occasionally pleasing your body with the walks that it needs, especially in our current lifestyle. Therefore, try, if you use public transport, to leave at least just at the legal stop, and preferably one or two earlier, so that the rest of the way leisurely stroll.

3. Most experts insist that it is necessary to walk at any time of the year and in any weather.

With the exception of natural disasters, such as a typhoon, tsunami and 40 degrees of frost, as well as epidemics. Oh, yes, under a special ban - ice, because pregnancy is not the best time to practice ballet on ice, which is fraught with injuries. And in the hot summer period you should not go out in the interval between 10:00 and 16:00, when the sun is especially active.

And again, many probably raise their eyebrows in surprise, they say, what could be useful in walking under a nasty little rain on a gloomy and windy autumn day? What good, and you can catch a cold. And in the winter, when the drifts reach to the waist, and the snow is falling so much that you cannot see anything a meter ahead of you? All this is true, but there are a couple of counterarguments to this, namely:

- firstly, there is no bad weather, there is bad clothing or not enough such

- secondly, it is the most gentle way of hardening and strengthening the immunity of both your own and your future baby.

But, of course, walks should bring pleasure and benefit, and not harm health, therefore, hypothermia, places with large crowds of people, especially sneezing and coughing, should be avoided, which often happens in the autumn-winter period. Clothing should be as comfortable as possible and correspond to the weather, since its overabundance is not less fraught with bad consequences, as well as a lack. To sweat in the cold, especially in windy weather, is the easiest way to catch a cold.

4. It is best to walk in parks, gardens, squares, if there is a nearby, then in the forest, however, the main thing here is not to get lost.

In general, the closer you are to nature, the more beneficial the action of the walk will be. And the farther away you are from city noise, from cars with exhaust gases, from a fussy and electrified crowd (you’re not charged with positive emotions here), the better for your own health and the health of the crumbs, and the nervous system will suffer less. Fine, if you have a cottage. In this case, it would be good to try to spend more time there, but not alone, but at least in the company of the husband or other relatives. Especially if you crossed the border of the third trimester.

5. Observe the measure!

If you didn’t play sports before the beautiful position, and generally you can’t call your lifestyle active, then you shouldn’t burden yourself with shock loads. 20 km marathons and Olympic records you put to anything. And not just because such an over-dimensional load on the legs will, at best, have an incredible fatigue and swelling.

Doctor of Medical Sciences, Professor N. G. Burkov advises to avoid too tiresome walks, especially if a woman has had miscarriages or premature births in the past.

6. The third trimester is the time when the pregnant body especially needs walking.

The fact is that during this period the load on the respiratory and cardiovascular systems of the woman reaches its apogee. And because her body more than ever needs intensive oxygen saturation. However, one should not forget that the closer a business is to childbirth, the more dangerous it is for a woman to walk alone, so in order to avoid risks, it is better to take someone from relatives or friends with you. So calmer and more fun.

7. Walking is a kind of body preparation for childbirth.

Finnish obstetrician-gynecologist Ritva Hurskainen compares the process of childbirth on the scale of physical activity with the marathon, so she advises not to neglect exercise during pregnancy, well, and walking is their excellent alternative, especially in cases where active physical education and gymnastics are contraindicated. By the way, Finland is recognized as the best country for motherhood, therefore it is better to listen to the advice of their doctors.

The benefits and harms of the bath during pregnancy

To date, the attitude towards the Russian bath has changed somewhat. Many years ago there was no alternative to a paired one, so people of all ages regularly visited a hot bath and did not think about what it could do. In the modern world, visiting a sauna and a steam room has rather become one of the types of relaxation, rather than the usual hygienic procedure. Nevertheless, everyone knows firsthand about the benefits of a bath. If you believe the theory, a bath during pregnancy also has many positive qualities. Among them are the following:

  • cleansing the body of toxins, toxins and other harmful substances, which, of course, do not have any benefit and are completely unnecessary for the future mother and her child,
  • blood circulation improvement. This helps to avoid problems with blood vessels, as a result of which varicose veins often occur in pregnant women. In addition, healthy blood circulation plays an important role in the prevention of edema, which pregnant women often suffer from, especially in late periods,
  • improving skin tone. This item is of great importance for the prevention of stretch marks and skin over-stretching during an active increase in the abdomen and chest,
  • improvement of general well-being, reduction of anxiety, getting rid of fatigue. Bath during pregnancy helps a woman to relax and relieve excessive tension. Mother’s tranquility is transmitted to the baby, and the pregnancy proceeds somewhat easier,
  • immunity strengthening. The bath itself helps to increase the body's resistance to various diseases, and in combination with a slightly cool shower at the end of hygienic procedures, it acts even more efficiently.

The benefits of a bath for pregnant women, of course, is obvious. But, as practice shows, it is not always the positive effect of visiting a steam room can be stronger than the dangers to which the expectant mother is sometimes exposed during washing in the bath.

Danger of bathing procedures for pregnant women

Despite the obvious advantages of visiting a Russian bathhouse, gynecologists do not always approve of "sittings" in the sauna and almost never allow pregnant women to bathe. Many women are puzzled: why not bathe in the bath? After all, before they object, everyone went to the steam room, from young to old. Perhaps this is the answer to the question. Modern living conditions are far from those in which our grandparents lived. Nowadays, gynecologists note, an absolutely healthy pregnant woman is a rarity.

Meanwhile, to go to the bath, sauna, and even more so to bathe during pregnancy is possible only in the case when there are no disturbances in the body of the mother and the child. Experts warn: a bath in early pregnancy can be especially dangerous, since in this case the risk of miscarriage is significantly increased. Происходит это из-за того, что температура в парной слишком высока для организма будущей мамы и создает крайне некомфортные условия для беременной, повышая нагрузку на все жизненно важные системы. К тому же сухой горячий воздух и повышенная влажность могут спровоцировать повышение тонуса матки, что тоже чревато прерыванием беременности, а на более поздних сроках – преждевременными родами.

Есть и другие причины, объясняющие, почему нельзя ходить в баню в период вынашивания ребенка. Often, future mothers suffer from high or low blood pressure. In such a situation, it is contraindicated not only to bathe, but generally to be in rooms with high temperature and humidity, which is observed in the sauna and steam room. Neglect of this prohibition may result in hospitalization.

It is strongly not recommended to take a great interest in bath procedures for those who suffer from diseases of internal organs - both chronic and in the acute phase. The acute course of the disease may be aggravated by heat, and the chronic form is often exacerbated due to the increasing load on the organs.

Visiting the bath is not worth it in a situation where the expectant mother, for one reason or another, feels unwell. It is likely that a visit to a steam room will not only not improve the condition of the pregnant woman, but also significantly worsen it.

Is loud sound dangerous

It is because of the loud sound that future mothers deny themselves the pleasure of going to a film show. Not for nothing? According to obstetricians and gynecologists, physiologically, before the 16th week, the fetus is deaf, because he has not yet developed a hearing aid. So why do we talk to him almost from the first days of conception, you ask? It turns out that he "feels" us.

The sound signal is transmitted through vibration, affecting biological tissues and allowing the baby to “hear” and understand even more than if both ears were already at his disposal. By the way, when the latter appear, the fruit reacts to the sound. We made sure of this after the University of Toronto conducted a series of studies in which women were given an opportunity to listen to various sounds in an interesting position: classical music, jazz, rock, loud noises from the street. Do you know what the outcome was?

It turns out that the classics and jazz in the womb were perceived calmly, but from rock and street noise they began to kick. Moreover, the baby had tachycardia in response to stress, even if the mother herself liked such music. Interestingly, some physicians actively use the results of this study in their work: they recommend patients with pelvic presentation for the period of 36 - 37 weeks to put headphones with pleasant music to the stomach over the pubis, thereby causing the babies to move the head towards them and turn over.

Speaking about the dangers of loud sound, one should not fail to mention the dB measure of sound. For the normal functioning of our hearing aids, their level should not exceed 55 dB during the day and 40 dB at night. All this is at the hearing, so we all know about it. Meanwhile, not everyone understands that in the conditions of big cities these norms are significantly increased, but the person who permanently lives there does not even notice these increases.

  • common conversational speech - 45 - 60 dB,
  • traffic noise - 80 dB,
  • baby's cry - 75 - 80 dB,
  • noise at the construction site - up to 100 dB,
  • the sound of an airplane flying by - up to 140 dB,
  • noise of vacuum cleaner and office equipment - up to 80 dB,
  • children's games - up to 80 dB,
  • car travel - up to 70 dB of passenger and up to 80 dB of freight,
  • music in a nightclub - up to 110 dB,
  • a passing train or motorcycle - up to 90 dB,
  • car signal - up to 120 dB,
  • sound at a concert or in a cinema - up to 120 dB.

Using this data, when asked whether it is harmful for a pregnant woman to go to the cinema, the majority of specialists answer: “No, it is not harmful.” Dangerous to a hearing aid is sound with a power of up to 200 dB or slightly less (from 100 dB), but if it acts continuously, for days on end, as a result, the eardrum and rupture can occur.

How does the baby react to the loud sound

In the early stages, that is, until the 16th week of pregnancy, the crumb of sounds in the cinema will not be noticed. From the moment when the hearing aid is formed, it will, first of all, hear everything inside: the beat of the heart, the blood flow through the vessels, the rumbling of the stomach. Any loud sounds, before reaching it, will have to pass through the amniotic fluid, losing a significant part of its intensity. And even if they reach the baby, it is impossible to talk about their negative impact on his body. Accurate information about their harm yet.

Doctors simply say that if the crumbs will be bad, he will definitely tell about it, constantly changing position, kicking and forcing his mother to leave the disagreeable place for him. The easiest of all his discontent is a woman, naturally notice in the later periods, when shocks and shocks will be as tangible as possible.

Summarizing all the above, it is worth noting that even though the fruit is not as deaf as anyone can imagine, it will not experience great discomfort from listening to the loud sound in the cinema. Much more important for him will be the emotional state of the mother at this moment, but about him a little later.

What other inconveniences await a pregnant woman in a movie theater?

Other dangers that a woman can face during a film show are trivial:

  • Huge crowds of people — perhaps in the summer period they are not so critical, but in the autumn and winter, when the cold diseases transmitted by airborne droplets are completely “walking”. Do I need to talk about the harm they can cause a pregnant woman, not only in the first but also in the second trimester, even when all the organs of the fetus are already formed. Possible consequences: miscarriage in the early stages, developmental pathology in the middle of the term, placental abruption, and premature labor at demolitions.
  • Stuff is a "disease" of all the rooms in which there is a large crowd of people. At some point, the oxygen level becomes critically low and the fetus feels it, even if the woman herself does not notice it. A possible consequence is hypoxia, or oxygen deprivation. The first signs of a dangerous diagnosis are too frequent or, conversely, rare movements of the fetus in the case when the woman herself is calm and sits in a comfortable position. Of course, it is possible to notice them in time and to sound the alarm at 30 weeks and later, when the weight of the crumbs already allows you to feel his movement well.
  • The same posture, whatever one may say, and the chairs in the cinema force the mother to be in the same position for a long time (about 2 hours). First of all, it is dangerous for her — veins and limbs that go numb, although the child can feel the negative impact, which he will surely let know with his movements.

Finally, the last, though not fatal, is the difficulty of going to the bathroom. Before and after the session, long lines are usually observed in the ladies' rooms, and not always the expectant mother can be skipped ahead: on small terms or in some women because of the special constitution of the body of the tummy is not visible. Mom will feel all the negative consequences of this inconvenience to the maximum, when the baby puts pressure on the bladder, and she - wait for her turn.

During the session, women whose places are far from the aisles may be embarrassed to go to the toilet so as not to disturb others from enjoying the movie. Needless to say that in an interesting position this is superfluous.

How to make going to the cinema comfortable

Analyzing all of the above, it is easy to formulate simple rules that allow mothers to enjoy watching the sensational film, and her unborn baby - to remain completely healthy and contented. So, what to do:

  • To monitor the safety in terms of infections - before going to the cinema, especially in the autumn-winter period, regularly use saline solution in the nose (spray type Aqua Maris). Moist mucous in the nose activates local immunity, which is able to successfully fight particles of viruses.
  • Watch out for comfort. Gorgeous dress, high heels, accessories on the body of a woman are beautiful, but sometimes burdensome: they hamper movement and accelerate the onset of fatigue, turning a quiet family vacation into something exhausting.
  • Monitor the health. To minimize negative harm to the veins, you can choose sofas (such places are in most cinema halls and they are especially relevant for women at week 33 and more because of their big tummy). Another option is special systems for developing slack limbs (do not frown, as usually only the feet are used there, but significant relief is achieved).

If you still "feel" all the delights of early toxicosis on yourself, you should take places at the aisle. The same applies to the ladies' room, if you go there too often.

It should be noted that at the first signs of hypoxia in crumbs or indisposition from the mother, you should immediately leave the cinema hall and go out into the fresh air.

Walking at a fast or slow pace is recommended for almost all pregnant women. The benefits of walking during pregnancy are as follows:

  • training of the cardiovascular system takes place, as a result of which the likelihood of the occurrence of heart disease, the appearance of hypertension, etc., is reduced,
  • decreases the risk of varicose veins,
  • there is a strengthening of the abdominal muscles,
  • increased ventilation of the lungs
  • decreases the likelihood of headaches,
  • improves the health and mood of a woman.

CouncilToday will be as useful as possible if you choose the pace of movement and the duration of the walk, based on the level of fitness of the pregnant woman and her state of health at the moment.

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