Nov 26
When you’re pregnant, your energy level may lag. You are, after all, creating a human being, and that’s hard work! But in spite of the fact that your low energy level and growing belly may make you feel more like lounging around, you should be doing the opposite — at least for about 30 minutes a day.
Exercise during pregnancy is important for your overall health and the health of your baby. The Centers for Disease Control and Prevention recommends that healthy women get at least 150 minutes per week of moderate-intensity activity, ideally spread out across the week.
Do you know what makes an ideal moderate-intensity activity for pregnant women? Brisk walking.
Why you should walk during pregnancy
Walking is a low-impact exercise that can be done almost anywhere and any time. You only need a good, comfortable pair of sneakers and a water bottle, and you’re ready to walk around your neighborhood, a park, or around the block outside your office.
Our team at Annandale Ob-Gyn & Primary Care knows that walking is a great way for many pregnant women to exercise. We’ve pulled together a list of the many benefits for you.
Walking during pregnancy:
- Reduces the risk of complications during pregnancy and delivery. Studies show that women who exercise regularly have a lower risk of developing gestational diabetes or having unplanned cesarean sections.
- Helps you burn calories so you keep your weight in check. Less weight during pregnancy means its less likely you’ll deliver prematurely and more likely you’ll return to your pre-pregnancy weight sooner.
- Boosts your mood and energy levels. One study found significant improvement in the moods and fatigue levels of pregnant women who walked about 30 minutes four times a week.
- Eases back pain and other aches. Back pain during pregnancy is common and can often interfere with daily activities and sleep. Walking can help keep your back muscles strong and warm up so that they can support your growing belly and not become stiff.
- Helps you sleep better by burning off excess energy so that you’re tired and can doze off to sleep more easily. Just make sure you exercise well before bedtime, or walking may have the opposite effect.
- Relieves constipation which is a common symptom during pregnancy. Exercise helps move food through the digestive tract faster, so less water is absorbed in the colon, making stools softer and easier to pass.
- Makes or keeps your muscles strong, making delivery and recovery easier. Delivering a baby is no walk in the park and having the strength and endurance to get you through it can only help.
Safety tips for walking during pregnancy
If you were active before, staying active during your pregnancy should be fairly simple. If not, then you should start slowly, walking for five minutes and day, for example, and building up to 30 minutes or more. Always consult your Annandale obstetrician before embarking on any type of exercise routine during pregnancy.
Some general tips include:
- Stay hydrated. Take a water bottle with you and drink often. And if it’s hot weather, it might be better to walk inside, so you don’t get overheated.
- Listen to your body. Don’t overdo it. Exercise is important, but now is not the time to push yourself. If you’re feeling tired, rest. You can break your walk into two sessions if you need to.
- Look where you’re going. With your belly getting bigger and your sense of gravity shifting, it’s important to be sure to look out in front of you. You don’t want to trip or fall.
- Stop walking if you feel dizzy, have vaginal bleeding, or trouble breathing. Call your doctor right away if you experience these symptoms.
Walking can be a wonderful way to stay fit while you’re pregnant. If you have questions about exercise, give us a call or ask at your next prenatal visit.
Author: Dr. Anna Le
In this article
Walking is a great, safe exercise for mums-to-be. It's an ideal way to make sure you're getting the exercise you need in pregnancy.Brisk walking works your heart and lungs (POGP 2013, Nascimento et al 2012, NHS 2017), without jarring your knees and ankles. It's also a free activity that you can easily incorporate into your daily life, so you'll be more likely to keep it up (Nascimento et al 2012).
For extra motivation, go for walks with friends and family. This can help to pass the time and encourage you to walk for longer stretches.
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From yoga and Pilates to swimming and brisk walking, here are some of the best ways to stay fit and healthy during pregnancy, without harming your baby.More pregnancy videos
Once you’ve got into the habit of walking regularly, you can build up to faster, 30-minute walking sessions, four or more times a week (Nascimento et al 2012). If you have a high fitness level you can walk for longer than that. Just be sure to slow down or stop if you feel overtired, unwell, or feel any pain. Your body will generally be able to tell you when it’s time to stop.
If you're short on time, incorporate walking into your daily routine. So walk short distances rather than drive, take the bus only part of the way, or use your lunch break to get outside and stretch your legs.Wear sunscreen and a hat if you're walking on a sunny day, and take a bottle of water with you to help prevent dehydration.
Doctors recommend 150 minutes of moderate exercise each week in pregnancy. Brisk walking, or walking up a hill, counts as moderate exercise. You should be able to hold a conversation, but not without a little effort. Spread out your walking sessions through the week, so you could do 30 minutes five days a week. Try to be active every day. But if you really can't manage that, any walking will still be of some benefit to you.While you're walking, you may want to try doing your pelvic floor exercises.
First trimester You won’t need to stray too far from your usual walking habits. Wear walking shoes or comfortable trainers, to give your feet the support they need. When you’re walking, place your heel on the ground first, and then roll on to your toes, rather than placing your feet flat on the ground.If it’s hot and humid outside, slow your pace. Or try another form of exercise, such as swimming.
Second trimester
You will probably feel more energetic now than you felt in your first trimester, and walking may seem easier. You may even be able to increase the distance that you walk. However, you may feel more unwieldy now that your bump is starting to show.Keep your back straight, your head and chin level, and your eyes on what lies ahead. You can swing your arms to aid balance and intensify your workout, if you like. Keeping a good posture when you walk will ensure that you don’t strain your back.
You may notice that the way you walk is changing now. Your steps may be getting shorter and you may waddle slightly. This is because your body is adjusting to all the changes that are happening to you (Ogamba 2016). Your hips and ankles are doing a lot of the work, so they may ache if you overdo things. Listen to your body, and don’t walk to the point of exhaustion (ACOG 2015, POGP 2013).
If you're struggling to carry on a conversation while you're walking (POGP 2013), slow down a bit, or consider walking for shorter periods.
Third trimester
Keep walking for as long as you can, though you may want to avoid steep or uneven paths that could put you off-balance. If you have any pelvic or back pain while walking, talk to your midwife or doctor. She may refer you to a physiotherapist.
More on exercising in pregnancy
ACOG. 2015. Physical activity and Exercise during pregnancy and the postpartum period. The American College of Obstetricians and Gynecologists. Committee Opinion. www.acog.org [Accessed Oct 2018]
Nascimento SL, Surita FG, Cecatti, JG. 2012. Physical exercise during pregnancy: a systematic review. Current Opinion in Obstetrics and Gynecology. 24(6), 387-394
NHS. 2017 Exercise in Pregnancy. NHS, Health A-Z. Your Pregnancy and Baby Guide. www.nhs.uk [Accessed October 2018]
Ogamba MI, Loverro KL, Laudicina NM et al. 2016. Changes in Gait with Anteriorly Added Mass: A Pregnancy Simulation Study. J Appl Biomech. 2016;32(4):379-87
POGP. 2013. Fit and Safe to exercise in the child-bearing year. Pelvic Obstetric and Gynaecological Physiotherapists group. //pogp.csp.org.uk [Accessed Oct 2018]
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