Walk Your Way To Fitness During Pregnancy

6 min read

Written by Simran Dolwani

Simran Dolwani

Walk Your Way To Fitness During Pregnancy

We often see pregnant women going for walks right from the early weeks. The time spent on walking exercises increases as the weeks go by. Whether it is your first or fifth pregnancy, being active helps keep your spirits high. It helps ease nausea and back pain. Many doctors recommend walk your way to fitness during pregnancy because it is an entirely safe and accessible active mode.

In this article, we can learn more about whether it is safe to walk during pregnancy and when to start and take a pause to walk. Let’s get started.

In This Article

Is It Safe To Walk During Pregnancy?

Yes. It is safe to walk during pregnancy. Walking is a great cardio workout that loosens the muscles and lowers the risk of problems during pregnancy and delivery. Further, it keeps you away from gestational diabetes. The Centers for Disease Control and Prevention (CDC) recommends at least 30 minutes of exercise per day for five days a week for pregnant women (1).

Walking also helps cope with several other pregnancy symptoms, including constipation, weight gain, Mood Swings, Back Pain, and many more. It is important to note that each pregnancy is different. It is always better to talk to your doctor about your symptoms and check if walking can be a good exercise for your body.

When Should You Start Walking During Pregnancy?

When Should You Start Walking During Pregnancy_

You can start walking as soon as you know you are pregnant. It is the simplest and easiest way to kick-start your workout mode. . Always start with the pace that will suit your body better. You can always scale up or down the pace of walking based on your body’s capabilities. You may seek your doctor’s help when in doubt.

Benefits Of Walking During Pregnancy

Walking during pregnancy is a nice way to stay active while maintaining your overall well-being. It is encouraged during pregnancy because:

  • It eases the process of labor, walking helps the joints to remain flexible, and hips can easily expand during the time of delivery. It also makes your heart stronger and builds a higher level of stamina (2).
  • Walking helps in good circulation of blood, preventing varicose veins (swollen, twisted veins) caused by sitting in the same position for a long period.
  • It fights morning sickness and makes you active. Even after delivery, walk keeps the body active and strong.
  • It also reduces the chances of constipation (3).
  • It burns extra calories and helps in shedding extra fat (4).
  • Walking acts as a stress buster. If you walk with your partner, you can share your thoughts with him and release all your stress and worries. Even if you walk alone, it gives you a peaceful state of mind.

Rules For Walk Your Way To Fitness During Pregnancy

Rules For Walking During Pregnancy

Rules to begin your fitness journey are simple. Before you start on the most suitable exercise that suits almost all pregnant women, you must ensure the following:

Warming Up

Take two minutes of your time to warm up.

  • Ankle Circles Move your toes in circular motions 6-8 times, both clockwise and anti-clockwise. Repeat with the other foot. Take the support of a wall or a railing
  • Swing the legs Balance yourself on one foot holding a wall or rail and Swing your free leg forward and back from your hip in a relaxed motion. Repeat 10-20 times; switch legs and repeat
  • Arm Circles Stand while holding arms straight out to the sides. Circle arms backward ten times; repeat in the opposite direction

Cooling Off

After you are done with your walk, take 5 minutes to do some stretching exercises – back, shoulders, hips, thighs, and calves. This should not hurt even when your pregnancy progresses

How to Walk Safely During Pregnancy

walking in pregnancyIt’s significant to consider your safety while walking. Before you kick-start your walking exercise, there are specific points that you need to consider.Buy sneakers Shoes. Walking with regular sandals may increase back and knee pain.
Always remember to carry a bottle of water with you. Keep hydrated before and after the exercise. Let us discuss other points that are specific to each trimester.

Walk Your Way To Fitness During Pregnancy First Trimester

It is the time when you decide to go on a walking regimen. It is always best to start with a slower pace, starting with five minutes a day. You can add an extra five minutes each week until you reach 30 minutes at a stretch.

In the first trimester, your nausea and morning sickness will keep you down all the time. Walking can help lift your mood and keep your spirits high (5). If you are already in a very active workout mode, you can continue following your workouts more vigorously now. Of course, get your doctor’s approval for a strict workout regime.

Walk Your Way To Fitness During Pregnancy Second Trimester

Walking During PregnancyThe second trimester is the honeymoon period of pregnancy, where morning sickness and nausea take a back seat. You might feel more energetic and want to walk more. According to the studies, walking 10,000 steps a day, during the mid to late pregnancy, may reduce extra weight gain (6). But it is always better to increase the pace gradually. It is better to do things sparingly.

Walk Your Way To Fitness During Pregnancy Third Trimester

Your pregnancy belly might have grown well, and you may be able to feel the change in the center of gravity during your third trimester. It is better to go for flat and straight roads instead of an uneven path.

When Should You Consider Slowing It Down?

When Should You Consider Slowing It Down_

Every day is a new and different one during pregnancy. While you might feel all energetic and brisk on one day, you might feel sick and down the other day. So, when you feel sick and down, it is better to go for a short walk, follow some other exercise like yoga, or skip a day from exercise.

Doctors may ask you to slow down a bit on your exercise at any point during pregnancy if you are having any sort of other body conditions, including,

  • Anemia
  • High Blood Pressure
  • Ruptured Membranes
  • Risk for Preterm Labor
  • Cerclage
  • Heart or Lung Diseases

When to Talk to Your Doctor

You can consult your doctor in the first month of your pregnancy. That’s when characterized by a missed period and a positive fertilization/pregnancy. It’s better to seek medical advice as soon as possible. Plus, women with conditions such as diabetes, a history of complicated pregnancies, high blood pressure, or any other disease must visit a doctor regularly. Furthermore, if any medications need to be changed or a new medicine routine needs to be made, in any case, medical guidance is required. Since pregnancy is the most crucial phase in any woman’s life, it’s good to have easy access to professional help.

There are many ways to maintain your fitness during pregnancy. From focusing on your physical, mental, and emotional health to improving your diet, these general steps can ensure your overall fitness. However, walking is one of the simplest exercises you can add to your workout routine. Moreover, it’s crucial to visit your doctor regularly to keep a check on your condition.

FAQ’s

1. How Much Walking Should A Pregnant Woman Walk?

The CDC recommends at least 30 minutes of walking daily for all pregnant women five days a week.

2. What Happens If I Don’t Walk During Pregnancy?

If you do not walk during pregnancy, try to include any other form of physical activity. Lack of exercise during pregnancy can cause many problems, such as obesity in the mother, emergency C-sections, early labor, and much more.

3. Does Walking Make Labor Easier?

Yes. Walking can speed up the process of labor and delivery. It builds strength and flexibility in your joints and muscles to ease the process.

References

  1. Healthy Pregnant or Postpartum Women
    https://www.cdc.gov/physicalactivity/basics/pregnancy/index.htm
  2. Exercise During Pregnancy
    https://www.sciencedirect.com/topics/medicine-and-dentistry/exercise-during-pregnancy
  3. Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials
    https://pubmed.ncbi.nlm.nih.gov/30843436/
  4. Dose-response effect of walking exercise on weight loss. How much is enough?https://www.researchgate.net/publication/7798894_Dose-response_effect_of_walking_exercise_on_weight_loss_How_much_is_enough
  5. Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6064756/
  6. Walking for health during pregnancy: A literature review and considerations for future research
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742678/
...
Simran Dolwani,Bachelors in Physiotherapy

Read more.

Responses (0)

Please check a captcha

Want curated content sharply tailored for your exact stage of parenting?

Discover great local businesses around you for your kids.

Get regular updates, great recommendations and other right stuff at the right time.

cookie

Our site uses cookies to make your experience on this site even better. We hope you think that is sweet.