Walking Through the Trimesters

Walking Through the Trimesters

5
OCTOBER 2016
Walking
As
Exercise

During HypnoBirthing’s “Exercise and Pregnancy” module fitness conscious moms learn about starting a walking program. It’s wise to talk to your health care provider to receive the final nod of approval before beginning an exercise program.  We highly recommend walking as a great pregnancy exercise.

In an earlier post in this series I recommended strategies for starting a program. Every woman’s pregnancy is unique. Listen to your body to determine when to start your walking routine. Being fit during pregnancy is an important advantage in natural birthing. In establishing your routine consider your overall fitness and how you are feeling through the phases of pregnancy.

Walking Through the Trimesters

During the first trimester (weeks 1-13) you may feel less inclined to walk as you body adjusts to its new hormone levels. Your focus during this time should just be on doing what you can. Aim to get a regular routine established and gradually build up your time.

As you ease into the second trimester (weeks 13-25) any nausea should have subsided, and you will find it easier to exercise. You can look forward to increasing the time and frequency of your walking. This trimester is sometimes called the “honeymoon” phase of pregnancy. It is usually the time when most women feel their best. Don’t let feeling your best lead you to overdoing your workouts. As the weeks progress, if you have been consistent in your walking, increase the intensity during small intervals throughout your workout. Intervals maximize your efforts. Remember: listen to your body.

As long as you remain free of complications during pregnancy, walking during the third trimester (weeks 26-40+) is recommended for all women. Even if you haven’t started until this trimester, it is never too late to start to reap some of the benefits. It’s hard to not to notice a growing belly and its effects on your center of gravity. It can take some time to acclimate to the increased weight around your midsection. Go easy, but go steadily. Exercising regularly places you less at risk of gestational diabetes and preeclampsia. Continued walking to increase fitness levels can have additional benefits of a shorter labor. Burning extra calories cuts helps monitor the weight.

The hardest part of starting anything is just doing it. Walking is easy. Put one foot in front of the other and you’ve started!

All content here should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health during pregnancy.

Walking the Best Exercise for Pregnancy

Walking the Best Exercise for Pregnancy

2

OCTOBER  2016

EXERCISE
IN
PREGNANCY

 

There are many reasons to exercise during pregnancy and for many women just as many excuses not to.After all, fitting exercise into an already tight schedule can be overwhelming. But it can be easy. Walking during pregnancy is one of the best exercises. Why? It takes no special equipment and can be done anywhere and anytime.

Walking is truly one of the easiest (and best) exercises you can do during pregnancy. It is safe for women of all fitness levels. Waking keeps you fit at a minimum of expense. I’ll throw in a caveat here. As an avid walker myself, I always encourage investing in the best walking shoes you can afford. If possible, have your shoes fitted to your feet by someone who knows walking and shoes.

It’s important to note that pregnancy can increase your foot size; those old tennis shoes hiding in the back of the closet may no longer be the right fit. If you are in the Sacramento, Folsom, Roseville areas, visit Fleet Feet. Their knowledgeable staff helps you select a shoe with a proper fit within your budget..  A proper fit guards against blisters and bruised toenails – two definite deterrents to regular walking.

If you weren’t an active exerciser prior to becoming pregnant, start with a lower level of walking activity. Walking for as little as 10 minuets a day reaps small benefits. Gradually work up to longer, quicker walks as you gain strength and stamina. As long as your health care provider gives you the OK, set your goal to build up to and safely walk 20-60 minutes day throughout your pregnancy.

Recommendations for Walking as Exercise In Pregnancy:
  • Keep hydrated. Dehydration can cause a rise in body temperature and contractions. Either of these can be a risk to your baby.
  • Don’t overdo it. Stop immediately if you feel dizzy, experience any pain, abnormally rapid heart beat, breathlessness, or exhaustion.
  • Talk while you walk. If you are unable to carry on a conversation while walking you are overdoing your exercise. Strive to easily maintain a conversation while walking. Your breathing should be a little more labored, but not to the point where you are grasping to take a breath or can’t carry on a conversation.
  • Start slowly and build gradually. If you are beginner or just getting back into the exercise groove, take shorter walks three times a week, skipping a day in between your workouts. Begin to add additional days and time, in five minute increments, as you feel ready.

 

All content here should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health during pregnancy.