Walking can be indicated in pregnancy because it can help prevent swelling of the legs, improve balance, since it strengthens the muscles of the legs and hips, and avoid excessive weight gain, being indicated to walk between 15 and 40 minutes a day, about 3 to 5 times a week, however, it is important to consult the obstetrician before starting walking.
Generally, the pregnant woman should take a short walk and at a mild pace, in the first months of pregnancy, due to the higher risk of miscarriage and, at the end of pregnancy, because of the discomfort that the volume of the belly brings to the woman. Walking time can also vary according to the month of pregnancy that the woman is in.
Walking plan for pregnant women
Walking training can be done outdoors or on the treadmill and most often should be carried out throughout the pregnancy, alternating between slower and faster walking moments.
The tt-sp of walking should vary between 15 and 40 minutes and must be adapted to the month of gestation in which the pregnant woman is. The plan must therefore respect:
- Light rhythm: the step should be slow, corresponding to about 4km/h on the treadmill and serves to warm the body and prepare the muscles and joints and to help the body recover after exertion;
- Moderate rhythm: the step of the pregnant woman can vary between 5 to 6 km / h, allowing to speak naturally without being panting.
Before and after walking, the pregnant woman can do some stretching exercises, especially for the legs and hips that can be indicated by the gym teacher. Here are some examples in: Extending exercises in pregnancy.
1st Quarter
At this stage the pregnant woman is more likely to have nails and vomiting, and also has a higher risk of abortion, which can decrease the urge to exercise. Therefore, the woman should walk, but should keep a slow pace, walking 2 to 3 times a week for 15 to 30 minutes, preferably outdoors, in a quiet and quiet place.
The 2nd Quarter
In the 2nd trimester of pregnancy, the pregnant woman should slowly increase the walking time and the number of times she walks per week, ranging from 3 to 5 times. It follows a walking plan for pregnant women at this stage of pregnancy.
In case the pregnant woman feels difficulty to comply with this plan, you should reduce 5 minutes of training each week.
3rd quarter
In the 3rd trimester the pregnant woman should decrease the time of walking, because it is at this stage that the back pain increases due to the increase of the belly, bringing greater discomfort. Thus, the pregnant woman can use the following plan:
To maintain a healthy pregnancy, the pregnant woman besides walking must maintain a balanced diet. Watch the video for some tips.
Graduated from the Federal University of Rio De Janeiro in 2012, with a professional registration in CREF 038849-G/RJ.
