Walking during pregnancy has a myriad of benefits for both mother and baby

Taking care of your pregnancy doesn't mean you don't need to move around a lot. A fit mother will in fact give birth to a child who is stronger, healthier, and even smarter. Well, one of the safest, cheapest, and easiest types of exercise for pregnant women to do is walking. Indeed, what are the benefits of walking during pregnancy?

What are the benefits of walking during pregnancy?

Diligently walking during pregnancy not only helps you maintain body fitness, but is also beneficial for the baby who is being conceived. What are the benefits?

1. Reducing varicose veins

Varicose veins are one of the many problems faced by women during pregnancy. Varicose veins that appear in the area of ​​the legs can be painful and sore, which tends to get worse in the afternoon and into the evening. Especially after pregnant women have a lot of activity or are standing too long.

Routine walking during pregnancy helps reduce the swelling that occurs due to varicose veins, so that there are no visible veins that can be seen bulging in the calf area.

2. Smooth digestion

Walking includes cardio exercise that improves digestion. For pregnant women, this benefit can reduce the severity of nausea and vomiting during pregnancy to diarrhea or constipation.

Healthy digestion also helps the body absorb nutrients more quickly and convert food into energy, and reduces insulin resistance, which can lead to the development of diabetes.

3. Reducing the risk of gestational diabetes

Gestational diabetes is a complication of pregnancy that is quite common. Your risk of developing gestational diabetes can increase dramatically if from before pregnancy onward you are overweight with a BMI score of 30 or more.

Blood sugar that is left high during pregnancy will increase the risk of premature birth and having an obese baby.

Exercises such as walking will help you maintain and control your weight, thereby reducing your risk of developing gestational diabetes. It even avoids the risk of gestational diabetes developing into type 2 diabetes after giving birth.

4. Reducing the risk of preeclampsia

Preeclampsia is a condition of high blood pressure during pregnancy, even if you don't have a previous history of hypertension. At least 5-8% of pregnant women in the world suffer from preeclampsia, and approximately 10-15 percent of total cases of maternal mortality during childbirth are caused by preeclampsia.

Walking helps maintain a healthy body weight and reduces cholesterol, thereby balancing blood pressure levels during pregnancy. So you can have a lower risk of premature labor that occurs due to preeclampsia.

5. Prevent stress

Various physical changes and problems that occur during pregnancy can make pregnant women easily stressed. Well, did you know that walking is one type of exercise that is effective for improving mood?

People who regularly walk, even during pregnancy, experience an increase in the happy hormone endorphins which make for a better mood and create a feeling of pleasure. Regular exercise can also make you sleep soundly.

6. Simplify the delivery process

Diligently walking during pregnancy will strengthen the thigh muscles, calves, and hip muscles. This will do wonders for a quicker and easier delivery. You don't have to wait long for contractions, and you don't have difficulty pushing (cool).

7. The baby is born with a healthy weight

By walking frequently, you can control the baby's weight gain while still in the womb so that you don't have the risk of obesity.

Babies born to mothers who regularly walk during pregnancy tend to have a more ideal weight index score, weighing 150-200 grams lighter. However, studies have found that this weight loss does not negatively impact a baby's overall development and development. Nutritional intake from mother to fetus is also not affected.

In general, babies born with an ideal weight are considered healthy and have better insulin sensitivity even after they are adults. Better insulin sensitivity can protect children from the risk of diabetes in the future.

A joint study by a team of researchers from Germany and the United States also reported that babies born to mothers who diligently walk while pregnant have a healthier cardiovascular system (heart and blood vessels) in adulthood.

When can you start walking while pregnant?

You can immediately get used to walking, even on the first day when you know that you are positive for pregnancy. Walking is acceptable throughout the pregnancy and has almost no serious health risks.

However, you still need to always discuss with your obstetrician about the decision when to start exercising during pregnancy and how it is safe.

Tips for walking during pregnancy

If the doctor has agreed, you should first slowly expand about 15 minutes every three times a week. Only then increase the duration and frequency to 30 minutes every 4-5 times a week.

Adjust the intensity of your walk according to your body's ability. If you are already feeling tired or even so heavy that you can't speak, it's best to stop right away and take a short break. Don't push sports beyond your tolerance.

If you don't have enough time to exercise, you can take the time to walk between your activities. For example, going to lunch at the office, parking or getting off at a bus stop / station some distance from the office, or going to a shop near the house for just a snack.

Last but not least, make sure you stay hydrated by drinking water during your exercise sessions. Also use sunscreen and a hat if you walk on a hot day.

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