If I am pregnant, how far do I have to walk?

With the issue of walking, daily steps and considering walking as an exercise, there are countless debates and society is divided between those who do and those who do not believe that walking is beneficial. But yes it is, and more so when we are pregnant. We are going to discover all the good that walking does to us every day when we are gestating, as well as the daily steps that we have to take to achieve those benefits.

If we are pregnant, we must know that sport is essential for the good development of the baby and to avoid future complications in childbirth, although it is not a miraculous method. Unfortunately, no two pregnancies are the same, so playing sports may be discouraged in some cases, due to an illness of the mother, some anomaly during pregnancy, low weight of the pregnant woman, etc.

Under normal conditions, walking during the 9 months of pregnancy can give us more joy than sorrow, and this simple exercise is full of benefits for pregnant women.

Today we will learn what benefits walking has for pregnant women, and most importantly, how far you have to walk every day for a pregnant woman to achieve those benefits.

How should you walk while pregnant?

If we are healthy and do not have any physical or health impediment, it is appropriate to do moderate sports several times a week. If you have any kind of problem or don’t like to play sports, walking is a good option to keep your heart active. In addition, walking helps to release stress, oxygenates the brain, improves our mood, etc.

To achieve the benefits of walking while pregnant, then a series of requirements must be met that will help us achieve our goal more efficiently. It is not about anything special, or about any kind of overexertion, which we know can have serious consequences, but it is about walking being aware that we are doing sports and not just walking.

  • Walk at a brisk pace, but without forcing the pace for 60 minutes.
  • You have to progress little by little, start with a light walk and increase the pace until you can last an hour without stopping.
  • You have to go for a walk between 3 and 5 days a week, although it is best to go out every day.
  • We must avoid very cold or very hot hours, depending on the season of the year in which we are.
  • It is best to wear loose clothing that in turn protects us from the cold or heat.
  • The shoe should be very comfortable and as much cushioning.
  • We must walk on a flat area, although going along the beach is also very beneficial, or along flat paths, wooden paths along the coast or between urbanizations, etc.
  • It is better to choose known and flat terrain, to avoid slips and falls.
  • If our pregnancy is already very advanced, it is convenient to go out accompanied, in case the water breaks, contractions begin, there is dark bleeding, etc.

Una mujer leyendo si andar es bueno para embarazadas

How far to walk and risk factors

It is always said that you have to walk 10,000 steps a day and that is valid for everyone. It is a standard measure that the WHO set and that continues to be used as an example to this day. Society is increasingly sedentary and inactive, so going for a walk for one or two hours a day can help us lose weight, reduce the chances of suffering from cardiovascular diseases, eliminate symptoms of depression, enjoy a time alone or in good company, etc.

Physical exercise must go hand in hand with a very balanced and varied diet where priority is given to vegetables of all kinds, fruits, cereals, legumes, seeds, nuts, and in the case of eating meat, choose lean meats and blue Fish. That both food groups do not exceed 3 intakes a week.

If we do not walk 10,000 steps a day, or directly do not do any physical activity such as swimming, pilates, yoga, or aerobic activities such as dancing at least 30 minutes a day or at least 3 times a week, then we enter the danger zone.

Playing sports helps us control our weight during pregnancy, if we do not play sports, that excess weight also falls on the baby and is more likely to be an obese young person or an overweight adult.

We can also suffer from gestational diabetes, the chances of having a cesarean delivery, lower back pain, sciatica, urinary incontinence, poor strength, weakened muscles, etc. increase. These are just some of the consequences of not doing sports during pregnancy. Nor should we exercise without supervision or exceed physical exertion.

Benefits of walking pregnant

It has become clear how important it is to do some sport regularly while we are pregnant, so now we are going to finish understanding why practicing sport during pregnancy is so necessary.

Improves blood circulation

Being in movement improves blood circulation, reducing varicose veins problems. It also improves physical condition and cardiovascular, respiratory and muscular health. With the performance of physical activity, swelling and fluid retention are reduced, since, when exercising, we drink more water and that helps cleanse the body and eliminate toxins and liquid.

Beneficios de andar para embarazadas

Favors the baby’s posture

When walking and standing, a rocking is created in the pelvis that favors the correct position of the baby, that is, that it fits head down to prepare for childbirth. If labor has already been triggered, walking helps everything go more smoothly and speed up the expulsion of the baby.

This is due to the power of gravity, pelvic rocking, and the pressure of the baby’s head on the delivery zone. A perfect conjunction that helps speed up dilation and speeds up natural childbirth. In the event of a last-minute setback, it will be the professionals who decide whether to continue with a natural birth or perform a cesarean section.

Reduces sciatica pain

When walking, we put the whole body in motion and this favors activity in the lower back, relieving lower back pain and sciatica. Walking strengthens the muscles and bones of the legs, so it also helps reduce those uncomfortable discomforts caused by the weight of pregnancy in our lower back.

By strengthening the muscles of the pelvis and legs, the cramps that are so inopportune when pushing in the delivery room are reduced. If you have hemorrhoids, physical exercise helps relieve discomfort.

It helps us in the face of postpartum

After giving birth to our baby, the story does not end there, but now we have to help our body to return everything to its place. Doing physical exercise during the 9 months of pregnancy helps recovery and speeds up the process.

By promoting muscle tone, strength and endurance, we make it easier to get going after a natural birth or cesarean section by speeding up recovery times, as our body will be stronger and fitter.

Improves rest and mood

Our physical and mental health will be slightly improved thanks to the fact that walking outdoors helps us release stress, oxygenates the brain, improves blood circulation, makes us feel safe, reduces symptoms of depression or sadness, makes us feel more alive, it helps us relate to other people, we enjoy time for ourselves, it helps relieve constipation and, therefore, reduces hemorrhoids, we are in a better mood, we get tired and then we sleep better, etc.