Walking for Health
Walking can be a great low-impact aerobic activity during pregnancy. It is an exercise that is safe, easy to do, and inexpensive. If the weather is less than optimal, you can try a treadmill or roam around your local shopping mall. You can vary the pace, add moderate hills, and add distance when you need too. As with any exercise, you should start slow and increase your pace and distance as you feel you can. You can add a warmup by walking slowly for the first five minutes and add a cool-down by using five minutes at the end to gradually decrease your pace.
Follow some of these tips for an effective walking program:
Watch your posture as you walk. Stand up straight, lead with your chest, and use your abdominal muscles to support your back.
Look ahead at the ground a few steps ahead of you and not straight down, which can strain your neck and spoil your posture.
Get your arms moving to give your walk an extra cardiovascular kick. Move your arms from the shoulders, and don't swing them higher than your chest or across your body's midpoint.
Take small strides. Long ones can hurt your hips and pelvic area, which are usually loosened by pregnancy hormones during pregnancy.
Use a pace that is comfortable for your stage of pregnancy and keeps your heart rate at a safe and steady beat. Don't try to conquer steep hills that may send your heart rate soaring and put undue stress on your back.
Invest in good athletic walking shoes that are comfortable, supportive, and fit your feet properly. If you have some swelling in your feet, you may need a larger size than usual.
Avoid uneven terrain, such as beaches and trails, since your center of balance will shift as you become larger and you are more prone to fall. Avoid other dangerous terrain such as ice or wet pavement.
If the weather outside is too hot and humid, opt to use an indoor treadmill, or walk at the mall.
Find a walking partner. It can make walking more fun and can also be a safety net if something happens while you were walking.
Your center of gravity shifts during pregnancy. This makes it necessary to take extra precautions when changing positions such as getting up from the floor, exercise equipment, or from a chair. Getting up too quickly can make you dizzy and cause you to lose your balance, so move slowly.
