I have noticed a common reaction pattern when I am taking a patient's history during an appointment and I ask the question, 'Do you do any regular exercise?'. Often patients will shuffle in their seat, think for a bit then sheepishly say, 'Well I walk to work for 10 minutes'; there is usually a pause, and a look to the floor. To which my response is 'Great! Walking is exercise'.
If you already walk pre-pregnancy then it is perfectly safe to continue your regular walking program. If you are just getting started and pregnancy is the cause for starting a new exercise program then start with 20 to 30 minutes per day 3 days a week. This can be built up to 60 mins every day of the week. This type of exercise can continue right up to and including labour.
Now the reason many people get sheepish about walking as an exercise is because they don't consider it to be a cardio workout and building up a sweat. Now yes, a slow stroll will not achieve this but hills and power walking can. Moderation is the key in pregnancy so don't push yourself to the extreme, however don't be too lazy in your walking either; it is very easy to deceive yourself that you are getting the right balance, in either direction.
Now for the sciencey bit: the chemical byproducts raise your body temperature with overexertion and this can be bad for the fetus. But taking it too slow will have no real effects of exercise on your body. To get it right you can use the talk test to determine your exertion level. You should be able to complete sentences without having to puff and gasp. And if you're into more exact science, a pulse of more than 100 beats per minute five mins after your work out has ended also means you worked a little bit too hard.
Like all sports, doing the technique correctly is essential and can help prevent back pain. Stand up straight, do not arch your back, do not lean forward or back, keep your eyes ahead and not down; this also will help keeping your whole body straight. Keep your chin up, loose shoulders, suck in your stomach and tuck in your behind.
If your are having difficulty with constipation during pregnancy, walking is natural way to help tackle this. Along with eating plenty of fibre and prunes.
Like with any sport and pregnancy if you experience dizziness, pain or bleeding stop and go get yourself checked out.
Walking is also great for after the baby is born, you do not need to wait for your 6 week check up before you resume, you just need to listen to your body to know when you are ready to start and when it needs to rest.
Like with any sport, drink, drink and drink, water is key throughout your whole pregnancy.
Wishing you all chag sameach!
If you are suffering from pain during your pregnancy and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.
