New research out by the Life Science Division at Lawrence Berkeley National Laboratory discovered that walking is one of the best things you can do for your body, sometimes even better than running. This is good news for many expecting women and new mothers who are looking for a form of exercise that is safe and easy to do with their constantly changing bodies.
The study showed that while walking can be less vigorous than running, if you expend the same energy walking as you did running (this means you would have to walk vigorously and for a longer period of time than you would run for the same effect), you could potentially affect even more positive health changes than running for reducing blood pressure, lowering cholesterol, diabetes risk and cardiovascular heart disease. In fact, the more you walk, the greater the benefit.
For many pregnant women, running is no longer a safe or comfortable exercise option as ligaments are loser during pregnancy along with increased weight and a shifting center of gravity which throws off balance. Running is also not doable for most women postpartum as your body is still healing and vigorous exercise in general is not recommended in the early weeks and even months following delivery. Running is particularly unadvisable for nursing moms who may suddenly have a heavy milk supply and a fuller chest. Tight sports bras are not a good choice as they can cause clogged ducts and mastitis. Walking, however, is an excellent way to ease back into exercise without hurting yourself while also allowing you some bonding time with your baby outdoors. Pushing a stroller while walking gives you the added strength and cardio workout that is even better exercise than walking alone.
The study noted that to achieve the full benefits walking you need to clock in 10,000 steps a day. The good news is that these steps can be spread over the course of the day and you will probably find many of your day to day chores, errands and daily activities can expend up to half of that step requirement. However, if you are not used to walking this much, you should start slowly and gradually build up to this amount as you are safely able to do so. Also, make sure you invest in a good pair of walking or cross training shoes with adequate support for your joints to lessen the impact. Proper athletic shoes will help you avoid injury and comfortably walk further. (Please note that 10,000 steps of vigorous walking while pregnant should only be done with your doctor’s ok, and not for those who are early weeks postpartum.)
Pregnancy is a great time to make positive changes in your health and fitness routines for life. You will need the stamina not only for labor when you deliver your baby in the coming months but also for caring for your newborn which can be a marathon in itself. So if you are not on bed rest and you are in good enough health to slip on your walking shoes, look into clocking a few more steps into your daily routine. Also don’t forget to hydrate frequently and avoid getting overheated by taking breaks as needed. Happy walking!