Pregnancy brings about many physical and hormonal changes in a woman’s life and body. Mothers need to know that bringing certain changes in their lives will help them a lot with their pregnancies. The question I asked myself when I first conceived was, ‘can I walk on a treadmill during pregnancy? Walking on a treadmill is a highly recommended form of exercise.
Exercise is a great way to maintain your physical health during pregnancy, which can decline drastically. Endorphins released during exercise will help cater to your pregnancy mood swings.
You should, however, avoid strenuous activity like weightlifting, crunches and ones that require excessive and jerky movement. Exercise such as walking on a treadmill is a very safe form of exercise, unless and until you are recommended by your OBGYN to discontinue the physical activity. Here are some tips for you to follow while walking on a treadmill during pregnancy.
1. Hang on
Nausea in early pregnancy or a growing baby bump could easily throw you off balance. it is always a good idea to hold onto the railings for support. It will not only give you the steadiness you need, it will also help you walk for a longer period of time.
2. Dehydration can cause premature labor
During pregnancy, you gain a lot of water weight. You can easily end up dehydrated even with 45 percent water volume in your blood and body. It is always an excellent idea to drink a healthy amount of water a day before you intend to exercise. Here is why I advocate that you fuel up on water a day in advance. During my last pregnancy, I decided to start working out. My innocent one hour walk on the treadmill, ended up giving me the worst pain I have ever experienced in my thighs. It felt as if my legs were on fire post workout. Though I had plenty of water the day I worked out, my water intake a day before was fairly low. It took my legs a good week to recover.
You should however, keep a bottle of water at hand while exercising on the treadmill. It will help keep you and the baby hydrated.
3. Don’t Forget to Warm up
Do a little bit of light cardio and stretch before you get on the treadmill. This will help your body loosen up before you start your workout. This will save you from pulling a muscle, or getting cramps while you work out on the treadmill. You can walk on a treadmill during pregnancy after you warm up.
4. Use Support During Treadmill Workout
If you have a growing belly bump. It is an excellent idea to wear a belly band. It will support your pregnant belly, reduce pressure on your back and muscles, help keep your back aligned and save you from any kind of back pain which might arise due to your treadmill workout.
5. Learn to Keep Yourself Stable
Remember the reason that you’re exercising is to build resilience and muscle strength which can easily decline during pregnancy. While exercising keep on talking to yourself. If you cannot make it through a sentence without huffing and feeling short of breath, if you feel kind of dizzy, you need to sit down and take a break. There is no point in exerting yourself. Remember there is a difference between exertion and exercise.
6. Create a Workout Plan
Make a well thought through exercise plan. If you were not doing any kind of exercise before you conceived, you need to start categorically. Slowly build up your time on the treadmill and stamina by persistently following through your exercise routine. There is no point in failing to go through your plan. Exercise really builds up muscle strength and helps prepare you for the birth of your child. As labor can be a very strenuous activity.
7. Start Slow and Gradually Take Pac
Have the settings of your treadmill set on an incline position, instead of going full speed. Aim for endurance. Make sure that your treadmill is not too inclined because it might cause you to slip. Which is the last thing that you want while pregnant?
Keep the factors discussed above in mind while walking on a treadmill during pregnancy. Remember walking on a treadmill is the safest form of exercise while pregnant. Go ahead and start working out today and enjoy your pregnancy to the fullest!