How to walk during pregnancy?
With sufficient supply of blood to the bone tissue,There is no "washing away" of calcium from the bones, so neither the baby nor the mother will suffer from a lack of calcium. Proper nutrition along with walks helps in the fight against constipation and maintains a normal intestinal peristalsis. The problem with constipation becomes relevant for those women who previously had no problems with the stool.
After walking in picturesque places near the pregnant womanThe mood improves, it feels much better and feels a great burst of energy. Every day you need to walk for 2 hours. And if the state of health of a pregnant woman allows, then you can make a long walk. When it's hard to spend so much time on the move, it's better to walk three times a day for thirty minutes. If before pregnancy the way of life of a woman was inactive, then it can not be abruptly changed. You should start with a 10-minute walk and gradually increase the length of walks.
Clothing for walking should be chosen according to the weather andSeason. Do not shiver in the wind in a light blouse or wrap yourself in a bunch of things. Clothes should not restrain movement, be comfortable and easy. If it's raw weather on the street, it's better to wear a windproof and waterproof jacket, if the weather is hot outside, then you should choose natural clothes, it allows the body to "breathe" and absorbs sweat.
Overheating and hypothermia of the body are equally harmful. Shoes should be worn on a flat sole or on a firm, low heel from 3 to 4 cm. It is convenient to walk in sports shoes and in sports clothes. Do not walk in the ice and sleet, as well as under wet snow or in the rain. When there is no wind and a dry snow falls from the sky, this walk will only improve the mood and will benefit. In the summer, it is better to take a walk when it's not hot, and not very high solar activity, this morning before 11 pm and after 17 pm. When the temperature on the street exceeds 30 degrees, it is better to stay at home and not risk your health.
During the flowering period, plants will be better avoidedPlaces of large concentrations, because the pollen of plants can cause allergies. During this period, women should refrain from walking, if they were allergic to pollen before pregnancy. Are not suitable for walking city highways, which are saturated with air with exhaust fumes. This can not benefit, but will only have a harmful effect on the woman and her future child.
For walking is better suitable coastalZones, squares, parks. Because there are benches for rest and the air is cleaner. And then, if the woman becomes ill, then the people who are in the park will come to her rescue, or she herself by phone will call an ambulance and will indicate the duty of a well-known locality. For this reason, you do not have to walk alone and wander into the steppe, mountains or forest. It will be good to walk on asphalted or paved paths.
Pregnant women who live onFlat surface, it is contraindicated to be at an altitude of more than a thousand meters above sea level. Changing the pressure will have a bad effect on the health of a pregnant woman, will provoke a change in blood pressure in a woman, also cause a change in the tone of the vessels, and the child will cause a deficit of oxygen.
It is important to breathe and move properly. It is necessary to evenly distribute the weight of the body, do not buckle in the lower back, do not stoop, it can lead to convulsions and pain. To go follows from the heel to the toe, this will protect you from walking waddling and from the strain in your legs. Breathing should be calm and smooth. When the rhythm of walking is very fast, dyspnea may occur. Then the walk should be stopped, sit on the bench, rest. To go home, if unpleasant sensations are felt in the lower abdomen, the pressure and heaviness in the lower abdomen increases.
Hiking is contraindicated when there is a threatPremature birth, abortion. These conditions require adherence to bed rest. It is better to discuss with the gynecologist the issue of optimal exercise and physical activity.
If the state of health worsens, you should consultto the doctor. You must have a passport, an exchange card, a medical insurance policy. Ideally, all documents and test results should be put in a folder, put in a bag and not to part with the bag until delivery. It will save time to find the documents you need. A doctor will determine what to do to a woman in order to reduce the harm to a newborn child. Be healthy and walk with pleasure.