At this time, you need to stay active, which is more important for both moms-to-be and their babies unless you have complications and are strictly advised to take bed rest.
You can walk for 30 minutes every day, and at least four times a week during pregnancy to stay active.
As walking is one of the easiest and most recommended low-impact exercises for staying active during pregnancy, as advised by health professionals.
We’ve outlined the benefits of walking during pregnancy, the best time for walking, and important safety tips to keep in mind.
Benefits Of Walking During Pregnancy
Pregnancy is a period of incredible change, both physically and emotionally. Walking during pregnancy is a simple and effective way to support physical and mental well-being. Here’s why walking is crucial for good health, both now and in the postpartum period:
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Reduces the Risk of Complications
Walking regularly during pregnancy can lower the risk of complications like gestational diabetes and unplanned cesarean sections.
When you walk, your body uses glucose more efficiently and helps you maintain healthy blood sugar levels. This reduces the chances of developing gestational diabetes, which can affect both the mother and baby.
Studies have shown that women who stay active have fewer complications during pregnancy and delivery.
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Helps Manage Weight
Burning calories through walking helps you maintain a healthy weight. A healthy weight gain is essential for both maternal and fetal health.
Optimal weight during pregnancy reduces joint pain and can make it easier to return to your pre-pregnancy weight after childbirth.
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Boosts Mood and Energy Levels
Pregnancy can be exhausting due to hormonal changes. Walking is a natural way to boost your mood and energy levels.
Research shows that pregnant women who walk for about 30 minutes four times a week experience a significant improvement in mood and reduced fatigue.
Walking releases endorphins, the body’s natural “feel-good” hormones, which can help combat pregnancy-related mood swings, stress, anxiety, and depression.
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Eases Back Pain and Aches
Back pain and other aches are common during pregnancy due to the growing belly and changes in body posture.
Walking helps keep your back muscles strong and flexible. It warms them up, so they can better support your growing belly and prevent stiffness.
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Improves Sleep Quality
Many pregnant women struggle with sleep issues. Walking can improve your sleep by burning off excess energy, making you feel more tired and ready for bed.
Just be sure to complete your walk a few hours before bedtime, as exercising too close to bedtime might have the opposite effect and disrupt your sleep.
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Relieves Constipation
Constipation is a common issue during pregnancy due to hormonal changes and a slower digestive system.
Walking stimulates your digestive system, helping to move food through your intestines more efficiently. This reduces the amount of water absorbed in the colon, making stools softer and easier to pass. `
Regular walks can help keep your digestive system functioning smoothly.
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Strengthens Muscles for Easier Delivery and Recovery
Walking helps build and maintain muscle strength, which is beneficial for labor and recovery.
Regular walking builds the physical strength needed for both labor and post-delivery care.
Best Time for Walking During Pregnancy
The best time to walk depends on your schedule and what feels most comfortable for you:
- After Meals: Taking a 15-minute walk after lunch or dinner can help regulate blood sugar and blood pressure.
- In the Morning or Evening: If a full 30-minute walk feels like too much, try splitting it into two 15-minute walks—one in the morning and one in the evening. However, a morning walk for a pregnant lady is more beneficial because it helps start the day with increased energy, an improved mood, and a peaceful beginning.
- Before Bed: Walking before bed can help you sleep better by burning off excess energy. Just avoid walking too close to bedtime, as it might make it harder to fall asleep.
Safety Tips for Walking During Pregnancy
Whatever stage of pregnancy you’re in, be sure to listen to your body while walking. Here’s what to be aware of at each stage:
- First Trimester:
As you begin walking in your first trimester, keep a water bottle with you to stay hydrated and wear sturdy sneakers.
Start slowly and consider breaking your walks into shorter sessions, like 10-20-minute walks three days a week. By the end of the trimester, aim to increase this to 15–20-minute walks at least five days a week.
Gradually increase your time until you’re comfortable walking for a full 30 minutes.
- Second Trimester:
Be sure to warm up and cool down, such as by walking at a slower pace or doing gentle stretches. Avoid lying on your back to stretch your quads, as this position can put pressure on the vena cava, a key vein that helps return blood to your heart from the lower body.
- Third Trimester:
Your growing belly might affect your balance in the third trimester. Watch for signs of dizziness and clumsiness, which can be caused by overexertion or fatigue. Adjust your walking routine as needed, and take breaks if you feel overwhelmed.
If you feel dizzy, experience vaginal bleeding, or have trouble breathing, stop walking immediately and contact your doctor. This trimester is about relaxing and getting ready for delivery.
Final Note from Health Professional
Walking is the best exercise for a healthy body and a happy mind. And it’s the best possible exercise for expecting mothers—simple, effective, and safe.
By incorporating walking during pregnancy, you can reduce the risk of complications, manage your weight, improve your mood, and prepare your body for delivery.
Remember, it’s not about how far you walk but the consistency and enjoyment you find in the journey. So, lace up your shoes, find a scenic route, and let the rhythm of your footsteps guide you toward a more fulfilling and healthier pregnancy.
If you have any concerns about exercise and need personalized guidance and expert care throughout your pregnancy, consult with the professionals at Motherhood Hospital. Their team of experts can guide you through your pregnancy journey, offering personalized advice on exercise, nutrition, and overall well-being.
Trust Motherhood Hospital, where the health and happiness of mothers and their babies come first.
