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The most important advantage of walking for pregnant women

Contrary to what many people expect, pregnant health organizations recommend exercising, and the recommended walking time for a pregnant woman is at least 150 minutes per week, divided into 5 sessions, and here the important question arises, what are the benefits of walking for a pregnant woman? Is walking restricted to pregnant women only in the first months? In the lines that follow, we respond to all of these and additional inquiries.

Benefits of walking for pregnant women

Walking for pregnant women is the most appropriate option and the best type of sport that a pregnant woman can practice because the benefits of walking for pregnant women are There are countless, the most important of which are:

1. Reduces the risk of complications during pregnancy and childbirth, as walking regularly helps reduce the risk of gestational diabetes that some pregnant women suffer from, and reduces the chances of an unplanned cesarean delivery.
2. Helps lose weight, which is one of the most important benefits of walking for pregnant women, as walking helps to lose some weight, which reduces the risk of premature birth, as well as helps to restore normal weight quickly after birth.
3. It increases mood. It is well known that pregnancy produces mood swings, anxiety, and even sadness, yet walking has been shown to enhance mood. and reduce fatigue and exhaustion for the pregnant woman when walking for at least 120 minutes per week.
4. Relieves pain in the lower abdomen when walking for a pregnant woman, as due to the extra weight of the abdomen weakens the abdominal muscles, which causes aches and pains, but walking can strengthen these muscles, which contributes to reducing pain and aches in the pregnant woman.
5. Helps fall asleep easily, like walking and burning fat increase the desire to sleep as a result of stress, so it is always recommended to walk before bed.
6. Walking for a pregnant woman in the eighth month, for example, and other months helps reduce the amount of water absorbed from the intestines and moves the digestive system, which helps to soften the stools and relieve constipation, which is a problem that most pregnant women suffer from.
7. It provides the body with strength and muscle strengthening, which helps to pass pregnancy easily and recover from it quickly.
8. Walking helps prevent cardiovascular disease. It also helps to keep blood clots at bay.
9. Reduces the risk of pre-eclampsia or pre-eclampsia when walking for appropriate periods during pregnancy.

lower abdominal pain when walking pregnant

Abdominal pain for a pregnant woman is normal as a result of the abdominal muscles being stretched to contain the fetus, but despite the benefit of walking for the pregnant woman, it may cause pain in the lower abdomen, and it is advised in this case to take a rest, lie down, and make sure that there are no other symptoms, to make sure there is no risk of premature birth, and examples of symptoms that require immediate referral to the doctor with lower abdominal pain are bleeding or any fluid from the vagina, headache, and chest pain.

Read also: Causes of headaches and their triggers

Tips to get the benefits of walking for pregnant women without harm

Walking may cause a pregnant woman as little damage as anything else, but some ways can benefit from walking safely, and the most important tips that help to avoid any possible damage to walking on a pregnant woman are the following:

• Maintain body hydration, by drinking about 2.8 litres of water per day, and avoiding walking outside when temperatures rise.
• Take a break when tired, and divide the walk into several groups or intervals.
• Maintaining the direction of looking forward, to avoid dizziness and dizziness that may occur to the pregnant woman as a result of her increased sense of gravity.
• Keep walking near a place that contains a toilet, as the pregnant woman's need to enter the bathroom increases naturally, and walking may increase that need as well.

Read also: What are the causes of frequent urination during pregnancy?

How can you get the benefits of walking for a pregnant woman in every trimester of pregnancy?  

The way of walking varies according to the month of pregnancy, for example, the way a pregnant woman walks in the ninth month differs from the first month, and the walking time of a pregnant woman in the ninth month differs from the first month as well.

• Walking for a pregnant woman in the first to the third month

Walking for the pregnant woman in the third month and before the months of pregnancy may cause a little fatigue if walking or other sports were not part of the normal daily regime before pregnancy.

To 30 minutes a day, but you can start walking for longer periods immediately if the pregnant woman practised any kind of sports of course before pregnancy.

• Walking for a pregnant woman in the fourth to sixth month

Walking in the second trimester of pregnancy is slightly different, as the energy of the pregnant woman increases at this stage, so it is possible to walk at a faster pace and sweat more, but walking that causes fatigue or extreme fatigue should be avoided.

• Walking for a pregnant woman in the seventh month until the ninth month

Walking in the third trimester of pregnancy requires taking some important precautions, such as avoiding walking on uneven terrain, and adhering to lands that do not contain any obstacles, to avoid falling. 

A pregnancy support belt can also be used, in case you feel tired or heavy as a result of the large abdomen, This belt helps to reduce the load on the pregnant woman.

In conclusion, we mentioned in these previous lines the most important benefits of walking for the pregnant woman, as he only needs sports shoes and a bottle of water, but there are other sports worth mentioning that have benefits for the pregnant woman, the most important of which are swimming, cycling, and yoga.