Pregnancy is a time when a woman should take special care of herself, without giving up physical activity. Nordic walking is a safe, easy and very pleasant form of exercise. Great for pregnant women. Nordic walking will allow the future mother to keep in good shape, relieve the spine and relax the back muscles.
Is trainingNordic walkingsafepregnant ? TheNordic walkingtechnique is nothing more than walking at an even pace with the simultaneous marking of each step by sticking the stick (while lunging with your right foot, stick the stick with your left hand and slightly push off; when your left leg is in front, you stick in the right stick). It's like a combination of walking and cross-country skiing, which strengthens both the upper and lower body parts. Nordic walking can be practiced by people of different ages and physical condition - young, athletic, inactive, elderly and womenpregnant . All year round.
Nordic walking during pregnancy will bring relief to an overloaded spine
Nordic walking allows expectant mothers to stay fit andphysical activitybefore pregnancy, and even gently increase the body's efficiency. Thanks to the "extra pair of legs" it is possible to march much more effectively - during this form of movement as much as 85 percent is involved. muscles of the whole body! It also does not cause hip or spine pain, which often occurs in future mothers while walking or standing. On the contrary - Nordic walking relieves the spine, relaxes the tense area of the neck and shoulders and improves the mobility of sacroiliac joints, which are particularly exposed to overload during pregnancy.
Moreover, many pregnant women report that hip and spine pain subsides when Nordic walking is involved. It is a safe, almost natural form of exercise. Neither the woman nor her child is exposed to falls, the feeling of exertion is low, and staying outdoors allows for better oxygenation of the body.
Pregnant sports
Nordic walking in pregnancy is safe for the joints
Nordic walking poles provide cushioning, thanks to which this form of activity does not strain the joints of pregnant women, which are particularly prone to injuries due to the relaxing effect. This hormone causesloosening of the pelvic ligaments and facilitates the passage of the newborn through the birth canal. Its side effect, however, is the instability of all joints in the body. Practicing Nordic walking relieves the hip, sacroiliac and knee joints exposed to enormous effort (and at the same time weakened), increases the mobility of these joints and, by expanding the muscle tissue, minimizes the risk of injury.
Nordic walking in pregnancy helps keep weight in check
Research shows that walking with poles burns up to 40 percent more calories than walking without poles. Thanks to this, it is easier for the future mother to control weight gain and avoid excessive weight gain. It is worth adding that slim women with a BMI of less than 23 are statistically less likely to develop complications during pregnancy and childbirth. Regular physical activity is therefore an excellent investment in your and your child's he alth.
Nordic walking does not require any special equipment
You do not need much to practice Nordic walking - all you need is a good will, comfortable footwear (preferably sports shoes, although you can also walk in sandals), loose, easy-to-move clothing, adapted to the weather conditions, and a pair of Nordic walking poles. They are flexible (it absorbs vibrations caused by hitting the ground), with contoured grips and wrist rests. Such sticks cost around PLN 200-500; they can also usually be rented from the instructor.
Nordic walking classes are organized almost all over Poland. They usually take place in parks, on squares, in suburban forests.
Note: sometimes a certificate is required from the doctor in charge of the pregnancy that there are no contraindications to physical activity.
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