Walking is the most suitable exercise for pregnant women. On a country road with flat road, beautiful environment and fresh air, a pregnant mother walked slowly accompanied by her husband, chatting and heart-to-heart while looking at the natural scenery. In fact, walking is the most suitable exercise for pregnant women. It can improve the nervous system and cardiopulmonary function and promote metabolism. Rhythmic and calm walking strengthens the activity of leg muscles, abdominal wall muscles and heart muscle. As the blood vessel capacity expands, blood stored in the liver and spleen enters the blood vessel.
The large increase in arterial blood volume and the acceleration of blood circulation have a good effect on the nutrition of body cells, especially the nutrition of myocardium. At the same time, during walking, the ventilation volume of the lungs increases and breathing becomes deeper. Based on the physiological characteristics of pregnant women, walking is an effective way to enhance the health of pregnant women and fetuses.
When pregnant women take a walk, they must first choose a place to walk. A park with lush flowers and trees is the ideal place. These places have fresh air, high oxygen concentration, and less dust and noise. Pregnant women will undoubtedly feel physically and mentally happy walking in such a pleasant environment. You can choose some clean and secluded streets around your home as a place for walking. Be sure to avoid places with dirty air, such as downtown areas, markets, traffic thoroughfares, etc., because walking in such places not only fails to achieve the desired effect, but is harmful to the health of pregnant women and fetuses.
The time of your walk is also important, preferably in the morning. You can also arrange a suitable time according to your work and life situation. It is best to let your husband accompany you when walking, which can increase communication between husband and wife and cultivate your husband\’s affection for the fetus. When walking, wear loose, comfortable clothing and shoes.
Early pregnancy guide (1-3 months):
Maybe you don\’t need to make too many changes to your usual walking routine. Make sure your walking shoes provide good protection for your ankles and arches. No matter the season, protect your skin with sunscreen; in the summer, wear a sunhat and carry a squirt bottle filled with water to maintain body temperature. Also carry drinking water with you to prevent dehydration, which can cause your body to shrink, raise your body temperature, and sometimes even put you and your baby at risk. If it\’s hot and humid outside, go for a walk in an air-conditioned mall or work out at the gym or on a treadmill at home.
Second trimester (4-7 months) guidelines:
Continue to wear supportive sneakers to protect your skin from sun damage and avoid dehydration. Your cadence drills may be more clumsy now, so pay attention to your form and don\’t squeeze your back. When walking, keep your chin parallel to the ground, tighten your hips as much as possible to avoid swaying from side to side, and look straight ahead. Swing your arms to maintain balance and increase the intensity of your workout. You may want to have a companion so you don\’t get bored while walking. Don\’t go for a walk outside after dark unless there\’s plenty of light. If you can\’t see where you\’re walking, you\’re more likely to trip or fall.
Late pregnancy guide (8-10 months):
Continue your daily walk for as long as possible, but do not drag your feet or walk on uneven surfaces, which can cause you to lose your balance. As you get closer to your due date, you might consider taking a walk on the track. Not only will the road surface be smoother, but you\’ll feel safer in any emergency situation because you won\’t be stranded far from your home or car.