{"id":12865,"date":"2021-09-28T09:39:00","date_gmt":"2021-09-28T06:39:00","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=2724"},"modified":"2025-06-17T08:53:05","modified_gmt":"2025-06-17T05:53:05","slug":"hodanje-tokom-trudnoce-koristi-i-stetnosti-pravila-i-preporuke-strucnjaka","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/hodanje-tokom-trudnoce-koristi-i-stetnosti-pravila-i-preporuke-strucnjaka\/","title":{"rendered":"Hodanje tokom trudno\u0107e &#8211; koristi i \u0161tetnosti, pravila i preporuke stru\u010dnjaka"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Da li je korisno ili \u0161tetno \u0161etanje tokom trudno\u0107e, koliko dugo i koliko brzo mo\u017eete hodati u tom stanju &#8211; sva ova pitanja brinu \u017eene koje se uskoro pripremaju postati majke. Najva\u017enije \u0161to trebaju razumjeti je da trudno\u0107a nije bolest, ve\u0107 privremeno stanje organizma. Stoga se ne trebaju odricati navika koje su imale u &#8216;prethodnom \u017eivotu&#8217;.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Posebno se ne treba odricati fizi\u010dke aktivnosti. Ipak, sve treba raditi pa\u017eljivo i oprezno, &#8216;bez fanatizma&#8217;, prethodno se savjetuju\u0107i s lije\u010dnikom koji vodi trudno\u0107u. \u0160etanje tokom trudno\u0107e je optimalna varijanta fizi\u010dkog napora. Svakodnevne \u0161etnje na svje\u017eem zraku pje\u0161ice imaju minimalan broj kontraindikacija i donose veliku korist budu\u0107im majkama.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Koje su prednosti hodanja u trudno\u0107i<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hodanje u trudno\u0107i nije samo korisno, ve\u0107 i neophodno. Tokom \u0161etnje na svje\u017eem zraku, tijelo se zasi\u0107uje kisikom, a svi mi\u0161i\u0107i ostaju u tonu. Osim toga:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zahvaljuju\u0107i aktivnoj cirkulaciji krvi, trenira se kardiovaskularni sistem \u0161to doprinosi spre\u010davanju pro\u0161irenih vena;<\/li>\n\n\n\n<li>normalizuje se krvni pritisak zahvaljuju\u0107i oboga\u0107ivanju krvi kisikom;<\/li>\n\n\n\n<li>normalizuje se rad probavnog sistema &#8211; hodanje u trudno\u0107i ubrzava prolazak hrane kroz crijeva, sprje\u010dava zastoj \u017eu\u010di, toksini se pravovremeno odstranjuju iz tijela;<\/li>\n\n\n\n<li>podi\u017ee se imunitet, posebno pri hodanju u bilo kojem vremenu. Isklju\u010duju\u0107i poledicu i vru\u0107inu;<\/li>\n\n\n\n<li>u ranoj fazi stabilizira se emocionalno stanje;<\/li>\n\n\n\n<li>tijelo \u017eene se priprema za predstoje\u0107i poro\u0111aj, vje\u017eba disanje, koje je od velikog zna\u010daja za porod, omogu\u0107ava izbjegavanje hipoksije kod bebe i smanjuje bol kod porodilje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/portrait-woman-representing-motherhood_23-2151759729-700x1024.jpg\" alt=\"\u0160etanje tokom trudno\u0107e - koristi i \u0161tete, pravila i preporuke stru\u010dnjaka\" class=\"wp-image-7506\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/portrait-woman-representing-motherhood_23-2151759729-700x1024.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/portrait-woman-representing-motherhood_23-2151759729-205x300.jpg 205w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/portrait-woman-representing-motherhood_23-2151759729-68x100.jpg 68w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/portrait-woman-representing-motherhood_23-2151759729-308x450.jpg 308w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/portrait-woman-representing-motherhood_23-2151759729.jpg 740w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Pravila hodanja u trudno\u0107i<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Da biste izvukli maksimalnu korist od hodanja tokom trudno\u0107e, trebate slijediti odre\u0111ena pravila. Potrebno je:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>birati udobnu odje\u0107u prema vremenskim uslovima \u2013 slobodnu, od mekane tkanine, obu\u0107u \u2013 patike;<\/li>\n\n\n\n<li>kao mjesto za \u0161etnju birati trgove, parkove, aleje;<\/li>\n\n\n\n<li>imati sa sobom vodu bez gasa, piti \u010desto i malim gutljajima;<\/li>\n\n\n\n<li>hodati ispravno \u2013 dr\u017eati le\u0111a ravno, gaziti prvo na petu, a zatim na prste;\u00a0<\/li>\n\n\n\n<li>odmarati se tokom \u0161etnje, usporavati tempo, sjediti na klupi u parku;<\/li>\n\n\n\n<li>kontrolisati puls \u2013 uz pomo\u0107 pulsmetra ili pametnog sata, ili mjerenjem pulsa na zape\u0161\u0107u;\u00a0<\/li>\n\n\n\n<li>savijati ruke u laktovima i aktivno ih pomicati kako bi se pove\u0107alo optere\u0107enje;<\/li>\n\n\n\n<li>izbjegavati predugo hodanje tokom trudno\u0107e;<\/li>\n\n\n\n<li>biti umjeren u tempu, po\u010dinju\u0107i s polusatnim \u0161etnjama.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Trajanje \u0161etnji<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160etnje tokom trudno\u0107e trebaju biti svakodnevne. Za \u017eene koje ranije nisu bile fizi\u010dki aktivne dovoljno je po\u010deti s 20 minuta do pola sata. Postepeno bi trebalo pove\u0107avati trajanje \u0161etnji na 1-1,5 sat dnevno. U ranim fazama trudno\u0107e i po lijepom vremenu trajanje mo\u017ee biti du\u017ee. Ako \u017eena sumnja da li joj dugotrajna \u0161etnja mo\u017ee \u0161koditi tokom trudno\u0107e, ili joj je jednostavno te\u0161ko dugo hodati u kasnijim fazama, \u0161etnja se mo\u017ee podijeliti u 2-3 dijela. Na primjer, mo\u017ee se pro\u0161etati ujutro i nave\u010der. Posebno je korisna \u0161etnja prije spavanja za \u010dvrst i spokojan san.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako budu\u0107a mama radi, treba poku\u0161ati iskoristiti put na posao i nazad za \u0161etnju. Na primjer, iza\u0107i iz prevoza jednu stanicu ranije i pje\u0161a\u010diti preostalu udaljenost. Ne bi trebalo hodati uz cestu punu prometa.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/pregnant-woman-posing-park_1303-10717-1024x682.jpg\" alt=\"\u0160etanje tokom trudno\u0107e - koristi i \u0161tete, pravila i preporuke stru\u010dnjaka\" class=\"wp-image-7507\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/pregnant-woman-posing-park_1303-10717-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/pregnant-woman-posing-park_1303-10717-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/pregnant-woman-posing-park_1303-10717-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/pregnant-woman-posing-park_1303-10717-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/pregnant-woman-posing-park_1303-10717-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/pregnant-woman-posing-park_1303-10717.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Kako pravilno hodati<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prije nego \u0161to krenete u \u0161etnju, trebali biste napraviti malu zagrijavanje, koje uklju\u010duje vje\u017ebe za ruke, nekoliko laganih zamaha nogama i razgibavanje stopala. Bez obzira na nivo sportske pripremljenosti budu\u0107e mame, hodanje tokom trudno\u0107e treba biti pravilno kako bi bilo efektivno i donijelo maksimalne koristi.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stru\u010dnjaci preporu\u010duju:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dr\u017eati le\u0111a ravno, ne spu\u0161tati ramena i ne le\u017eati opu\u0161teno;<\/li>\n\n\n\n<li>pogled usmjeriti u daljinu, nekoliko koraka unaprijed \u2013 tako \u0107ete za\u0161tititi vrat od optere\u0107enja;<\/li>\n\n\n\n<li>paziti na disanje \u2013 ono treba biti ravnomjerno i duboko;<\/li>\n\n\n\n<li>poku\u0161ajte odr\u017eavati izabrani tempo, odre\u0111uju\u0107i optimalnu brzinu kretanja;<\/li>\n\n\n\n<li>ne te\u017eite brzoj \u0161etnji tokom trudno\u0107e i prela\u017eenju velikih udaljenosti \u2013 najva\u017enije je u\u017eivati u prirodi, razgovarati s budu\u0107im djetetom;<\/li>\n\n\n\n<li>sasvim je prihvatljivo staviti slu\u0161alice \u2013 slu\u0161anje prijatne muzike povoljno uti\u010de na psihu trudne \u017eene i njenog mali\u0161ana.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Kontrola osje\u0107anja<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Me\u0111u pravilima koja se moraju po\u0161tovati prilikom hodanja tokom trudno\u0107e su stalna kontrola osje\u0107anja i adekvatna reakcija na njegove promjene.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danas postoji mno\u0161tvo ure\u0111aja koji doslovno omogu\u0107avaju analizu stanja osobe u pokretu. Kompaktni kardiomonitor kontroli\u0161e stanje otkucaja srca i pulsa, daje savjete o du\u017eini \u0161etnje trudnice i ispravnosti izbora tempa. Za dodatnu kontrolu optere\u0107enja mo\u017ee se koristiti pedometar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Me\u0111utim, mo\u017eete se i ne oslanjati na nove ure\u0111aje. Jednostavno je &#8211; ako tokom \u0161etnje \u017eena mo\u017ee da razgovara bez daha i ne ose\u0107a nelagodu, zna\u010di da je tempo pravilan. Tako\u0111e, treba povremeno brojiti puls.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na prve znakove umora &#8211; usporiti tempo, hodati polako, stati ili, ako je mogu\u0107e, sjesti. Ako to ne poma\u017ee, \u0161etnju treba zavr\u0161iti i polako se vratiti ku\u0107i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--5\">Odmor<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Efikasnost i korist hodanja tokom trudno\u0107e pove\u0107ava se pravilnim odmorom nakon njenog zavr\u0161etka. Najprikladnije je nakon \u0161etnje odmoriti se, posebno ako je \u0161etnja zavr\u0161ena zbog umora ili znakova nelagodnosti. Najprije &#8211; na klupi u parku, a \u010dim do\u0111ete ku\u0107i, trebali biste le\u0107i,<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">staviv\u0161i noge na jastuk kako biste izbjegli oticanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Opustaju\u0107e djelovanje imat \u0107e topla (ne vru\u0107a) kupka za stopala, na primjer, s morskom soli, eteri\u010dnim uljem, biljnim \u010dajevima. Trajanje njenog kori\u0161tenja ne treba da prelazi 10-15 minuta. Nakon kupke mo\u017eete le\u0107i, stavljaju\u0107i noge na jastuk, otprilike pola sata. Ovakav polo\u017eaj, kada su noge blago podignute, odli\u010dna je prevencija pro\u0161irenih vena i pojave oteklina.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--6\">Zna\u010dajke pje\u0161a\u010dkih \u0161etnji prema tromjese\u010djima<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Izbor trajanja i tempa hodanja tokom trudno\u0107e zavisi od njenog perioda. U ranim fazama mogu\u0107e je hodati brzo, dugo i aktivno, ako to dozvoljava va\u0161e stanje i nema neugodnosti. Me\u0111utim, dolaskom 2. tromjese\u010dja tempo treba malo smanjiti, posebno ako je \u017eena sklona razvoju pro\u0161irenih vena. U tom periodu potreban je odmor nakon \u0161etnje i preventivne mjere za njeno spre\u010davanje.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To je tako\u0111er potrebno kada se pojavi oticanje donjih udova.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Optere\u0107enje bi trebalo biti minimalno u kasnijim fazama &#8211; u tre\u0107em trimestru. U ovom periodu intenzitet i du\u017eina pje\u0161a\u010denja trebaju biti zna\u010dajno smanjeni, ali ih potpuno obustaviti, ukoliko nema kontraindikacija, ne bi trebalo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3\">Va\u017enost hodanja u tre\u0107em trimestru<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">U tre\u0107em trimestru, mnoge budu\u0107e mame poga\u0111a simfizitis &#8211; bolno stanje koje prati upalu stidnog spoja. Simfiza je hrskavica smje\u0161tena u podru\u010dju pubi\u010dnog spoja koja povezuje zdjeli\u010dne kosti. Tokom kasnijih faza trudno\u0107e, na kraju no\u0161enja ploda, zdjeli\u010dne kosti se razdvajaju zbog istezanja mekih tkiva simfize. Ovo je uzrokovano potrebom za prolaskom glave bebe tokom poro\u0111aja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za mnoge \u017eene raspon karli\u010dnih kostiju je bolan proces. Ako se trudnica tokom trudno\u0107e bavila hodanjem i ne prestaje s tim u tre\u0107em tromjese\u010dju, kosti se razdvajaju bezbolno i lagano. U ovom periodu \u0161etnje ja\u010daju zidove trbuha, \u0161to \u0107e pomo\u0107i pri naporima i olak\u0161ati porod. Bolje je ne hodati dugo i daleko u ovom periodu. Na kasnijim terminima nije preporu\u010dljivo \u0161etati se sama &#8211; bolje je izabrati dru\u0161tvo bliske osobe.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--7\">Bol pri hodanju: za\u0161to nastaje<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tokom aktivnog hodanja u tijelu trudnice de\u0161avaju se ogromne promjene koje mogu izazvati bolne osje\u0107aje. Me\u0111u njima su:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>stezanje i\u0161ijasnog \u017eivca \u2013 rastu\u0107a maternica mo\u017ee stegnuti \u017eivac, bol se osje\u0107a samo s jedne strane;<\/li>\n\n\n\n<li>nedostatak kalcija \u2013 osje\u0107aj bola u pojedinim zglobovima, mo\u017eda \u0107e biti potreban vitaminski kompleks za budu\u0107e mame ili preparat kalcija;<\/li>\n\n\n\n<li>ravna stopala u trudno\u0107i \u2013 mogu se razviti uslijed pove\u0107anja te\u017eine i oticanja, manifestuju se brzim umaranjem i bolovima u nogama;<\/li>\n\n\n\n<li>simfizitis \u2013 javlja se o\u0161tar, probadaju\u0107i bol u stidnoj kosti zbog omek\u0161avanja stidnog zgloba;<\/li>\n\n\n\n<li>prenapetost ligamenta koji dr\u017ee maternicu &#8211; javlja se bol u bo\u010dnim stranama stomaka, koju mo\u017ee olak\u0161ati pravilno odabran pojas;<\/li>\n\n\n\n<li>pro\u0161irene vene &#8211; noge oti\u010du, bole, ote\u017eavaju, posebno \u2013 krajem dana, stanje mogu olak\u0161ati anti-varikozne \u010darape.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--8\">U kojim slu\u010dajevima je hodanje kontraindicirano<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Postoji nekoliko zabrana za aktivne \u0161etnje tokom trudno\u0107e. Pod apsolutnom zabranom je hodanje u trudno\u0107i ako je \u017eena oboljela od gripe, ARVI, pogor\u0161ao joj se gastritis \u2013 u tim slu\u010dajevima hodanje \u0107e nanijeti \u0161tetu. Osobito ako se javlja pove\u0107anje temperature, pojavila se slabost, glavobolja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ukoliko \u017eena ima hipertoni\u010dnost materice, tako\u0111e ne mo\u017ee biti re\u010di o hodanju. U takvom stanju potrebno je potpuno mirovanje, a u najozbiljnijim slu\u010dajevima za o\u010duvanje ploda potrebna je hitna hospitalizacija. Radi se o situacijama kada stomak postaje tvrd i napet, pojavljuju se gr\u010devi ili vu\u010dne bolove, pritisak u predelu me\u0111ice. Tim pre, potrebno je hitno pozvati &#8216;Hitnu pomo\u0107&#8217; ukoliko se pojavi krv na ulo\u0161ku \u2014 ovi simptomi ukazuju na pretnju poba\u010dajem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--9\">Kada jo\u0161 ne treba ve\u017ebati hodanje<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kada se raspitujemo o koristima i \u0161tetama hodanja tokom trudno\u0107e, mo\u017ee se zaklju\u010diti da postoji vi\u0161e pozitivnih nego negativnih aspekata. Potrebno je samo pridr\u017eavati se pravila i ne zanemarivati kontraindikacije. Na primjer, ne treba i\u0107i u \u0161etnje ako trudnica ima protein u mokra\u0107i, u\u010destalo povra\u0107anje, visok krvni pritisak ili ote\u010dene ekstremitete.&nbsp;<br>U takvoj situaciji, posebno u kasnijim fazama, to je signal ozbiljnog poreme\u0107aja u radu bubrega. Nikakva fizi\u010dka aktivnost u tim slu\u010dajevima nije dozvoljena i zahtijeva hitno obra\u0107anje ljekaru za korekciju stanja. Tako\u0111er, kontraindikacija je nepovoljan anamneza, ako je prethodna trudno\u0107a zavr\u0161ila poba\u010dajem. Takva trudnica se smatra rizi\u010dnom, pa \u0107e joj kratke \u0161etnje spori tempom biti dovoljne.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Da li je korisno ili \u0161tetno \u0161etanje tokom trudno\u0107e, koliko dugo i koliko brzo mo\u017eete hodati u tom stanju &#8211; sva ova pitanja brinu \u017eene&#8230;<\/p>\n","protected":false},"author":11,"featured_media":7508,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[839,821],"tags":[],"class_list":["post-12865","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hodanje u trudno\u0107i - koristi i \u0161tete, \u0161ta trebate znati o \u0161etnjama<\/title>\n<meta name=\"description\" content=\"Optimalan oblik fizi\u010dke aktivnosti u trudno\u0107i - hodanje, stabilizira va\u017ene procese u tijelu budu\u0107e mame. 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