Brisk walking during pregnancy is a good sport for pregnant women. Safe, it keeps in shape during pregnancy. Walking while pregnant maintains healthy cardiovascular, cardio-respiratory and joint systems in the body. It allows a better oxygenation so useful for a serene childbirth.Before practicing a sport during pregnancy, and for the recovery after childbirth, always ask your doctor for advice.

Walking pregnant is one of the easiest, cheapest and most accessible sports during pregnancy with low risk of injury. In addition, you can start at any time during your pregnancy and continue this physical activity until childbirth. And if you have children you can take them with you. They will love to practice with you, and you will set a great example for them!

Brisk walking creates low impact on the joints, so you can stay in shape throughout your pregnancy by going for regular walks. You will adapt the duration and the level of difficulty of your journeys according to your feelings. The advantage is that this activity can be practiced with several people, with friends, family or as a couple. No excuses then!

The ideal is to walk pregnant in the middle of nature to better oxygenate yourself and let your baby enjoy it. In addition, outside the ground is variable with more or less great ascent and descent which will use all the muscles of your body. You can choose your route according to your form.

Brisk walking while pregnant is an excellent cardiovascular and cardio-respiratory exercise during pregnancy. It is a very good sport for pregnant women! It is also a good alternative to running if you are a seasoned runner, but don’t feel like continuing to run.

The benefits of brisk walking during pregnancy:

• reduced impact on ligaments and joints;
• replaces running if you experience discomfort or pain during the 2nd and 3rd trimester of pregnancy;
• strengthens the cardiovascular and cardiorespiratory system;
• tones all the muscles of the body;
• facilitates digestion;
• is a good preparation for the effort of childbirth;
• allows easier and painless childbirth thanks to respiratory training;
• helps regulate weight during pregnancy;
• helps to quickly find the line after childbirth;
• maybe practice soon after childbirth if it went well;
• is great for baby’s health during pregnancy and after pregnancy!
• decreases the risk of postpartum depression (baby blues).

Walking or brisk walking while pregnant is safe for the baby and for you. You can practice as much as you want, and as much as you want if your pregnancy is going well.

You will however be careful with rough or slippery terrain, with rocks, pebbles, slippery leaves during the fall or snow. Remember to equip yourself with good walking shoes or walking boots depending on the terrain and the season to avoid falls.

A good pair of shoes for brisk walking when pregnant is not to be neglected, it is the basis of the equipment for practicing in safety. Find out more in specialized stores.

Advice in case of pain while walking pregnant

By walking too long you may feel pain, I recommend that you slow down and / or decrease the duration of this physical activity during pregnancy. Indeed it is possible to feel during the pregnant walk of the pains in the arms, the lower back, in the pelvis on the pubic symphysis (pubis), sensations of heaviness or heaviness in the legs, which is not a contraindication to exercise.

Indeed, on the contrary, walking during pregnancy, even a few minutes a day, will do you the greatest good if you feel too heavy to move (which is only a sensation), or if you suffer from retention. water.

Walking is conceived in a larger training plan. I offer you a walking program lasting 8 weeks which includes 3 walking sessions per week. One session every 2 days.

A little tip for walking pregnant regularly: plan your training days and hours as important appointments, and all the more important as they are appointments with yourself, for your health and well-being, very important for a healthy baby health!

This program * is a walking training for beginners that can be adapted to a more athletic pregnant woman by varying the terrain (climbs, descents, more or less uneven), the speed and intensity of walking (low, moderate, fast).

* Source: Sport and nutrition during and after pregnancy p108 – Ed. Les éditions De Lhomme

“Walking, brisk walking, mountain walking, and snowshoeing are great exercises for maintaining a good level of fitness during pregnancy and helping you decrease your chances of developing edema, among other things. All pregnant women should be encouraged to walk, if possible a little each day and as much as desired. ” – Dr Vyta Seniks (Obstetrician Gynecologist- Canada)

After childbirth, walking is one of the ideal activities to practice with baby! If you had an uncomplicated delivery, you can resume walking as soon as you want. Start with small steps while listening to your sensations, any pain or fatigue.

Walking is a sport that you can safely practice after childbirth because it has a very low impact on your body just after pregnancy. Moreover, whether you have had a vaginal delivery or by cesarean section, this is the first physical activity that you can start.

Small tip during walking, excellent for your perineum: contracting the pelvic floor muscles as you walk.

Brisk walking can be resumed as a replacement for running in the first week after childbirth. If you have had a cesarean section, you will have to wait 1 to 6 weeks before practicing sports walking because it solicits the abdominal muscles.

Learn how to walk with a stroller! Long walks with baby at a good pace help burn calories and get back in shape. Little by little, lengthen the walks and increase your walking speed.

Walking is recommended for pregnant women, but some may experience discomfort and pain in this sport for pregnant women. The best walk is Nordic walking with poles, as it trains a forward posture. A forward body weight helps to properly tilt your pelvis when walking, and helps to move forward. Which avoids a lot of pain!