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Pregnancy 2023

Walking training for pregnant women

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Walking training for pregnant women
Walking training for pregnant women
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Walking can be recommended during pregnancy as it can help prevent leg swelling, improve balance, as it strengthens the leg and hip muscles, and prevent excessive weight gain. and 40 minutes a day, about 3 to 5 times a week, however, it is important to consult the obstetrician before starting the walks.

Generally, the pregnant woman should take a short walk and at a light pace, in the first months of pregnancy, due to the greater risk of miscarriage and, at the end of the pregnancy, because of the discomfort that the volume of the belly brings to the women. The walking time may also vary according to the month of pregnancy the woman is in.

Walk plan for pregnant women

Walking training can be done outdoors or on a treadmill and most often should be done throughout your pregnancy, alternating between slower and faster walking times.

The twalking time should vary between 15 and 40 minutes and must be adapted to the month of pregnancy in which the pregnant woman is. In this way, the plan must respect:

  • Light pace: the pace should be slow, corresponding to about 4km/h on the treadmill and it serves to warm up the body and prepare the muscles and joints and to help the body to recover after exertion;
  • Moderate pace: The pregnant woman's pace can vary between 5 to 6km/h, allowing her to speak naturally without being breathless.

Before and after the walk, the pregnant woman can do some stretching exercises, especially for the legs and hips that can be indicated by the gym teacher. See some examples at: Stretching exercises in pregnancy.

1st Quarter

At this stage, pregnant women are more likely to have nausea and vomiting, and are also at greater risk of miscarriage, which can reduce the desire to exercise. Therefore, women should walk, but keep a slow pace, walking 2 to 3 times a week for 15 to 30 minutes, preferably outdoors, in a calm and peaceful place.

2nd Quarter

In the 2nd trimester of pregnancy, the pregnant woman should slowly increase the time she walks and the number of times she walks a week, ranging from 3 to 5 times. Below is a walking plan for pregnant women at this stage of pregnancy.

Week of gestation Training Indications
13th week 20 min Mon|Wed|Fri 5 min light + 10 min moderate + 5 min light
14th week 20 min mon|wed|fri|sun 5 min light + 10 min moderate + 5 min light
15th to 16th week 20 min Mon|Wed|Fri|Sat|Sun 5 min light + 10 min moderate + 5 min light
17th to 18th week 25 min mon|wed|fri|sun 5 min light + 15 min moderate + 5 min light
19th to 20th week 30 min mon|tu|wed|sat|sun 5 min light + 20 min moderate + 5 min light
21st to 22nd week 35 min mon|tu|wed|fri| 5 min light + 25 min moderate + 5 min light
23rd to 24th week 40 min Mon|Tues|Fri|Sat|Sun 5 min light + 30 min moderate + 5 min light

In case the pregnant woman finds it difficult to follow this plan, she should reduce 5 minutes of training each week.

3rd Quarter

In the 3rd trimester, the pregnant woman should reduce the time of walking, as it is at this stage that back pain increases due to the increase in the belly, causing greater discomfort. In this way, the pregnant woman can use the following plan:

Week of gestation Training Indications
25th to 28th week 30 min Mon|Tue|Wed|Sat| dom 5 min light + 20 min moderate + 5 min light
29th to 32nd week 25 min mon|wed|fri|sun 5 min light + 15 min moderate + 5 min light
33rd to 35th week 20 min mon|wed|fri|sun 5 min light + 10 min moderate + 5 min light
36th to 37th week 15 min Tue|Wed|Fri|Sun 3 min light + 9 min moderate + 3 min light
38th to 40th week 15 min Tue|Thu|Sat| 3 min light + 9 min moderate + 3 min light

To maintain a he althy pregnancy, the pregnant woman, in addition to walking, must maintain a balanced diet. Watch the video for some tips.

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