Walking during pregnancy is considered a safe activity because it works your cardiovascular system without taxing your muscles and joints. Walking is also the most commonly chosen type of physical activity during pregnancy. It is known to provide several health benefits to both mother and child. If you walk in pregnancy it will help keep you fit (walking is considered one of the best cardiovascular exercises for pregnant women) without hurting and straining your knees and ankles.
Healthy effects of walking during pregnancy
Exercising during pregnancy has various benefits for the mother and the fetus. Brisk walking is a great example of moderate-intensity aerobic activity.
Studies[1] establish that walking during pregnancy has multiple benefits, particularly when compared with other physical activity (PA) modalities. In addition to being the preferred PA modality among pregnant women, walking provides an array of maternal-fetal health benefits.
1. Maternal health effects of walking
Physical activity and exercise during pregnancy is associated with improved quality of life of pregnant mothers[2] and is effective in decreasing the excess weight gain,[3] gestational diabetes,[4] preeclampsia,[5] varicose veins, deep-vein thromboembolism, lower back pain,[6,7] and fitness promotion.[8]
2. Fetal health effects of walking
It also has beneficial effects on the fetus, newborn, and during the next stages of this newborn’s life.[9,10,11]
Walk in pregnancy: Signs of slowing down
Like any other thing, even walking too much in pregnancy can incur potential risks, such as shortness of breath, strain and pain. Do not exhaust yourself. You may need to slow down as your pregnancy progresses or if your doctor advises you to. If in doubt, consult your doctor / physiotherapist. Also Read: Pregnancy Symptoms you should never ignore
Try to keep active on a daily basis – 30 minutes of walking each day can be enough, but if you cannot manage that, any amount is better than nothing.
Precautions to be taken when walking during pregnancy
- Drink plenty of water before, during, and after your workout. Signs of dehydration include dizziness, a racing or pounding heart, and urinating only small amounts or having urine that is dark yellow.
- Wear a sports bra that gives lots of support to help protect your breasts.
- Avoid becoming overheated, especially in the first trimester. Drink plenty of water, wear loose-fitting clothing. Do not walk outside when it is very hot or humid.
- Avoid standing still as much as possible. Standing motionless can cause blood to pool in your legs and feet. These positions may cause your blood pressure to decrease for a short time.
How Long Should You Walk in pregnancy?
ACOG recommends, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing.
Examples of moderate-intensity aerobic activity include brisk walking and general gardening (raking, weeding, or digging).
According to the Physical Activity Guidelines also; Pregnant or postpartum women should do at least 150 minutes (for example, 30 minutes a day, five days a week) of moderate-intensity aerobic physical activity per week, such as brisk walking, during and after their pregnancy. It is best to spread this activity throughout the week.
When should I start walking during pregnancy?
Walking is a great way to exercise when pregnant and can be performed no matter what your fitness level is. You can walk at a comfortable pace beginning the first trimester and throughout your pregnancy.
However, being pregnant will lead to changes in your feet and stride length. With some modifications you can keep moving and get the amount of exercise you need each day for health.
- Invest in comfortable flat shoes
- Upgrade to bigger shoes as you progress to second and trimester shoes. The feet may enlarge during later pregnancy.
- Carry a small water bottle to sip in between the walk.
- If you feel out of breath anytime, you should stop and rest. You may resume walking once you have calmed down.
Walking in First Trimester
During your first trimester, you will be feeling all types of body changes. If you are experiencing morning sickness then this will definitely impact on your daily routines. You should start out slowly by walking 15-20 minutes each day at a slow comfortable pace. You can begin with walking thrice a week and by the end of your first trimester you can be walking for at least five days a week.
Walking during Second Trimester
Provided you’re feeling good, it’s fine to continue increasing the length of your walks and picking up the pace a couple of times a week.
Your balance will start being affected so try to walk on a clear flat surface while avoiding uneven rough surface – avoid a lot of hills or steep climbs.
Walk in pregnancy Third Trimester
As you enter your third trimester, you may need to reduce the duration of your walks and even reduce the days you walk each week. As your belly continues to grow it will impact on your movement and as a result you will likely need to slow down and re-evaluate how far you are walking based on how you are feeling.
Do pay attention to your walking shoes and their size.
How you can incorporate walking throughout your pregnancy?
Any Amount of Time is Fine.
We know 150 minutes each week sounds like a lot of time, but you don’t have to do it all at once. Not only is it best to spread your physical activity out during the week, but you can break it up into smaller chunks of time during the day.
If walking for 30 minutes is getting too much, then try and break up your walking into two sessions per day of 15 minutes. You can walk in the morning and then again in the evening.
What happens if you don’t walk during pregnancy?
Walking can be a good exercise choice for pregnancy of any fitness level. It’s gentle and challenging. There is nothing to invest in, you just need good shoes and some water. And you could easily do that from any place in the world.
However if, you are unable to walk for any reason, you must try to incorporate other activities like swimming and prenatal exercises as advised by your physiotherapist. Remember – Benefits of exercise during pregnancy are immense.
Medical References: [1] Walking for health during pregnancy: A literature review and considerations for future research; Christopher P. Connolly, Scott A. Conger, Alexander H.K. Montoye, Mallory R. Marshall, Rebecca A. Schlaff, Sylvia E. Badon, and James M. Pivarnikg; Published online 2018 Nov 17. doi: 10.1016/j.jshs.2018.11.004