Walking Wonder
Pregnancy can make you wonder if the body you have been in all your life is still yours. Exercise boosts your energy giving you back control over your body. One of the most stress-free ways to establish and maintain an exercise routine is by walking.
Benefits
As simple as it may seem, walking will help you maintain weight in pregnancy.
It is one of the best exercises for strengthening bones, toning the leg muscles, maintaining a good posture and improving self image.
To be able to lose weight effectively, aim to walk more as opposed to increasing your pace. Moderate paces on a daily basis will help you have longer energy on a long distance and keeps you from being sore.
Walking at a moderate pace for at least halt an hour burns stored fat and builds your muscles. It also reduces risks of heart disease, breast cancer and gestational diabetes.
Walking slowly may also save your body parts such as the feet and back from hurting, thus giving you more time on the trail.
Strolling reduces pressure on the knee joints thus reducing the risk of injury though it does not give the aerobics benefit of a racing heart. Using poles as aids while walking also helps to take pressure off the joints.
When to walk
Start by taking an evening stroll, either alone or with your husband. Evening walks help you reduce the stress that may have accumulated during the day. At the same time it sheds calories.
When you are going to work or travelling, park your car away from your destination, at a place you will be comfortable to walk. Get off a stage or two before from your final destination if you are using public transport, and walk the rest of the way. Repeat the same procedure when returning home.
Tips on effective walking
Take more steps per minute instead of longer ones in less time and this will help you walk faster, and elevate your heart rate without increasing your risk of Injury.
Try as much as possible to place one foot directly in front of the other, as opposed to taking hip-width strides. This will increase your energy output making you use more major muscle groups.
Place your elbows at an angle of 90 degrees and pump them back and forth as you step. This propels you forward faster and burns more calories.
Aim for the raised paths that seem hilly. These increase the load of your workout.
Use walking sticks as they aid in support. This gives you more time for walking with less energy spent.
While exercising, remember to be on a good balanced diet so that you do not add the calories you are losing. Ensure you have a high Intake of fruits and vegetables as they low in fats and high in fibre. They also have minerals and vitamins that you will need for your pregnancy.
Go at your own pace and do not be intimidated by other people’s successes. Remember your aim is to keep fit and maintain a healthy weight, not to have a model’s figure
You must be comfortable. Wear sneakers or similarly comfortable shoes. They give good balance, something that is usually quite evasive during. expectancy.
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