Women face various challenges, particularly during pregnancy, where hormonal changes can impact their health. Physical activity is crucial to address these issues, and maintaining an active lifestyle can significantly reduce discomfort. However, the question of how much walking is appropriate during pregnancy often arises.
Being physically active during pregnancy doesn’t necessarily mean engaging in strenuous exercises or spending hours jogging in the park. Simple activities like walking can keep pregnant women physically active and help alleviate some common issues associated with pregnancy.
To shed light on the appropriate duration of walking for pregnant women, we spoke to Dr. Anchal Sharma, a specialist in women’s health at Max Hospital in Delhi.
Dr. Anchal Sharma suggests that the ideal duration of walking during the first trimester of pregnancy depends on the health of the woman and the condition of the baby. However, as a general guideline, she recommends at least 30 to 40 minutes of walking in the morning and evening for at least five days a week.
As the pregnancy progresses into the second trimester, the recommended walking time decreases to 20 to 25 minutes, and during the third trimester, it further reduces to around 10 minutes.
Benefits of Walking During Pregnancy
Muscle Toning: Walking helps maintain muscle tone during pregnancy.
Relief from Pain: It can alleviate leg pain associated with the increased size of the uterus.
Blood Pressure Control: Walking contributes to controlling blood pressure during pregnancy.
Reduced Discomfort: It helps minimize symptoms like cramps, constipation, and abdominal pain.
While walking during pregnancy is generally beneficial, Dr. Sharma emphasizes the importance of consulting with a healthcare professional before starting any exercise routine. Each pregnancy is unique, and individual health conditions must be taken into consideration.
Dr. Sharma also provides some precautions for pregnant women while walking
Wear comfortable and supportive shoes.
Apply sunscreen to prevent tanning.
Stay hydrated by drinking water before walking.
Have a light snack about 30 minutes before walking.
Maintaining an active lifestyle, including regular walking, is crucial for the well-being of pregnant women. However, it is essential to personalize the duration and intensity of walking based on individual health conditions. Consulting with a healthcare provider ensures a safe and healthy exercise routine during pregnancy.