According to legends and beliefs, while physical exercise is harmful during pregnancy, it actually helps the mother's health and increases the chances of a normal delivery. When done in the right way and with the right exaggeration, exercise during pregnancy is advisable.
Pregnancy treadmill workouts are essential and helpful, but a few important guidelines should be followed from which both mother and baby can benefit. So, it is best to continue safe exercises at home. It will keep your both physical and mental health fit.
Now we will know the various aspects of treadmill workouts during pregnancy. Let's find out why treadmill workouts during pregnancy are being talked about!
Why Treadmill During Pregnancy?
It is dangerous for any pregnant mother to walk outside during this pandemic situation. But sitting at home can cause both mental and physical damage to a pregnant woman. So the treadmill is a good way to walk from home.
Running on a treadmill consumes relatively more calories than jogging outside because you have to put a little more pressure on your legs to run. There is no problem with the weather. Sun, rain, storms do not interfere with the exercise.
Running on a treadmill does not mean finding a suitable plane to run every day. It is possible to burn the same amount of calories per day by running on a treadmill at a fixed speed every day. When running on a treadmill, you can choose the speed you like and see how many calories are being wasted.
Therefore, in the case of different types of benefits, it can be said that the use of this treadmill during pregnancy is the safest and most comfortable.
Treadmill Workouts Benefits During Pregnancy
- Prevents weight gain.
- Prepares the mother's body for normal delivery.
- Reduces labor pains.
- Improves blood circulation and keeps the heart stable.
- Increases your stamina and makes you much more flexible.
- Relief you from suffering from illness for too long after childbirth.
It has a lot to say about the benefits of walking during pregnancy. And also, the biggest advantage is that walking on a treadmill during pregnancy reduces labor pains. We can take a look at the scientific information in this regard.
Can Walk on a Treadmill During Pregnancy Reduce Labor Pains?
Studies have shown that pregnant women who regularly walk during her pregnancy have a shorter and more comfortable labor. During walking, a rhythmic pressure is created in the uterus that leads to the production of the hormone oxytocin.
This hormone is responsible for motivating labor, and walking keeps the baby in the right position for a natural delivery, tending to descend towards the uterus. Check the following video for more information.
Moreover, walking tones the muscles of the body, especially the hips, which can lead to faster labor with less pain.
How Can You Adapt to Treadmill Walking Exercises Throughout Your Pregnancy?
Treadmill exercise throughout pregnancy can be divided into three trimesters. And it is safe to continue exercising on a treadmill according to this routine. Let us now learn how to practice the three quarters.
First Trimester
Depending on the fitness level before pregnancy, this trimester should include the mother walking on a treadmill accordingly. Mothers who have not exercised regularly should start walking for 10-20 minutes three days a week, and at the end of this trimester, they can do 15-20 minutes for at least five days a week. Women who used to practice or work hard can start with 20-30 minutes for four days a week and 40-60 minutes six days a week before the end of the quarter.
Second Trimester
In the second trimester, morning sickness is significantly reduced, and this is a great time to speed up walking on a treadmill. Initially, you can scale their walk five to six days a week with the help of 20-30 minutes per week. Those who were moderate or regular should focus on increasing speed and achieve 30-50 minutes of walking six days a week. Even with a 60-minute walk, you can include one day a week.
Third Trimester
At this step needs to slow down. This trimester should make the mother feel comfortable and active. Walk according to your mood and convenience. Maintain the same time as in the second trimester, but a slowdown is recommended. And, reduce the exercising days per week gradually. This trimester is the time of relaxation and preparation for delivery.
If you have the right morale, you can safely exercise on a treadmill throughout your pregnancy.
Is It Safe at All?
However, now we need to see is it safe to use a treadmill in pregnancy? Treadmill workouts are safe for you during pregnancy, but you must follow some rules while working out.
Exercises during pregnancy help you control your excess weight and diabetes. Moreover, after delivery, it creates one kind of depression which can be overcome by exercise. Walking on a treadmill during pregnancy is usually the safest way to practice daily while carrying a baby. Safe walking depends on your fitness level.
Walking safely on the treadmill while pregnant is good for you and your baby. You can watch Hemali Tekani's video for more information about treadmill workouts during pregnancy. And let's take a look at how to perform a safe treadmill workout.
How to Perform Treadmill Workout in Pregnancy?
Since pregnancy is a sensitive issue, it is good to know some rules for exercising on a treadmill at this time. Consult your healthcare provider first for a good pregnancy treadmill workout. They will give you the best advice on how much practice and intensity should be followed. Here is some information in the form of points for the convenience of your lesson.
- You need the right shoes to start walking.
- Don’t start fast; start slowly.
- If you can talk comfortably, you can little bit increase the treadmill speed.
- Then slow down and keep walking as before for minutes.
- Speed up again for a little over 5 minutes.
- Slowly slow down and keep walking quietly.
- Now continue to reduce the incline every 30 seconds and slowly slow down before you stop walking.
Tips to Follow During Pregnancy Treadmill Workout
- Keep a trusted person around you while on the treadmill.
- You can listen to the song. It will help to keep your mind more cheerful.
- There is no need to organize for too much exercise.
- Do something creative to cut the monotony.
- During this time, the body wants more rest. So gradually you can reduce the amount of exercise as needed.
What to Do After Exercise?
- Lie down and lie down. Relax and breathe.
- Eat plenty of water and liquid food.
- Be careful not to increase the body temperature too much. It can create dehydration.
- Don't do exercises that make you extremely tired.
At What Symptoms Do You Need to Stop?
Recognize the danger signals when you are doing the workout on the treadmill. When you see these, stop exercising immediately:
- Headache
- Dizziness
- Abdominal and back pain
- Beating the book
- Difficulty breathing
- Vaginal bleeding etc.
If these problems persist after stopping exercise, consult a doctor.
Frequently Asked Questions
1. How long can I walk on a treadmill while pregnant?
If you have difficulty breathing or gasping for breath, you should stop walking immediately.
2. Are 30 minutes walking a day enough exercise while pregnant?
Normally, 30 minutes’ walk is enough, but if any problem occurs, it should be omitted.
3. How many times should a pregnant woman exercise in a week?
30 minutes two to three times a week is enough for a pregnant woman.
4. Is Climbing stairs advisable for pregnancy?
It is safe if you climb the stairs normally or slowly.
5. Can a pregnant woman exercise on a treadmill?
Of course, a pregnant woman can exercise on a treadmill, but she must follow the rules. Symptoms such as difficulty breathing while exercising on a treadmill, uterine bleeding, dizziness, balance problems, etc., should be eliminated immediately.
6. How fast should you walk on a treadmill when pregnant?
A "talk test" is a great way to measure the speed at which you walk. If you have no problem talking while walking, you are safe. Or if there is a scale of 1 to 20, 20 is considered the highest level. In that case, you will be in a middle level where you feel comfortable, such as between 8 and 12.
7. Can I do the treadmill in the first trimester?
Yes, you can but very carefully.
A Word From Treadmill Express Plus
In conclusion, pregnancy treadmill workouts are good for both you and your unborn child. Continuing this exercise from home, especially during epidemics like corona, is a great benefit for you.
However, it is important to exercise according to your fitness and maintain your balance. This is why you must know the guidelines on when to exercise, how to do it and when to stop.