Walking is such an easy form of exercise and has so many benefits a few of which are listed below:
- Maintain a healthy weight and lose body fat
- Increase energy levels
- Reduce stress
- Improve cardiovasculat fitness
- Improve mood and aid better sleep
- Strengthen bones & muscles
- Improve muscular endurance
- Prevent or manage a range of conditions such as type 2 diabetes, high blood pressure, heart disease to name a few
The more you walk, the faster you walk and the further you walk increase these benefits.
Is walking safe during pregnancy?
Walking is a low risk activity and therefore is a great activity to take up when pregnant. It is great if you are currently active and want to reduce your exercise intensity or if you are new to exercising and want to get in to exercise for the benefits regular activity provides when pregnant.
Walking is considered a safe activity during pregnancy because it works your cardiovascular system without putting too much pressure on your muscles and joints.
It doesn’t increase the possibility of complications, like low birth weight, preterm labor, or miscarriage (for most people). If you are unsure about walking when pregnant or feel any discomfort or pain when walking, you should seek medical advice.
Benefits of walking when pregnant
As well as the benefits above, walking when pregnant provides the following benefits:
- May help with maintaining a healthy weight gain throughout pregnancy
- Keeps the muscles strongs and may reduce back pain
- Eases constipation
- Helps to maintain a good level of fitness and increases cardiovascular fitness
- Decreases chances of developing gestational diabetes and preeclampsia
- May help to lose the extra weight after giving birth if contined afterwards
Walking doesn’t require any equipment other than a decent pair of trainers. It is free and simple to do and gives you time to switch off from your daily activities.
Walking after giving birth
After you have given birth, walking is a really great way to get back into exercise. It is great for your mental wellbeing, can relieve stress and prevent postnatal depression.
Walking is something you can do in the first few days after giving birth if your birth went well and you don’t feel any pain or discomfort when doing so.
Walking allows you to start getting back into physical activity very slowly. It is generally advised to wait until your 6-week postnatal check-up before starting any more rigorous activities so walking ensures you start getting back to some activity straight away.
Start very gently and just for as long as you can manage. It is recommended to get 150 minutes of moderate activity a week when pregnant and afterwards. So going for a 30min walk 3 times a week gets you on your way to achieving that easily. What’s also great about walking is that you can take your little one in the pram and it means they get to get some fresh air too and start to explore the sounds and visuals around them.
Highly recommend it and think you will feel great for adding it into your routine both pre and postnatally so give it a go!