Walking During Pregnancy – An Exercise With Amazing Benefits.

We all know that exercise is necessary for the health of pregnant women and the baby. But in case one’s lifestyle does not include an exercise regime prior to pregnancy, it is advisable to avoid starting anything new without due care. However, in such cases, walking is the safest and the ideal cardiovascular exercise for pregnant women.

Why is walking an ideal exercise? Let us discuss some of the benefits of walking for pregnant women.

  1. Provides overall physical fitness: Walking during pregnancy makes you physically fit and active. It is an ideal exercise for the body and helps in maintaining cardiovascular health. It also helps to keep the muscles well toned.
  2. Maintains ideal weight: Walking burns calories and prevents excess weight gain. It keeps you and your baby’s weight in check.
  3. Eases Labour: Walking helps in making the delivery process easy and natural. Walking improves flexibility which increases the chances of normal delivery too.
  4. Reduces stress: Due to the hormonal changes in pregnant women most of them experience stress. Walking helps in lifting up your mood and relieving stress.
  5. Provides relief from discomfort:Pregnant women generally experience body aches, pains and have to deal with discomfort. Walking is an ideal exercise to provide relief from such problems.
  6. Lowers the chances ofGestational diabetesGestational diabetes: is a condition of increased blood sugar levels in pregnant women. This increases the risk of premature delivery. Walking regularly lowers the chances of gestational diabetes.
  7. Reduces risk of Preeclampsia:Preeclampsia is a complication caused due to high levels of blood pressure and extra protein present in the urine. Walking helps in lowering cholesterol levels and keeps blood pressure in check.
  8. Improves sleep:Studies suggest that walking helps in improving sleep pattern of pregnant women. As pregnant women generally feel discomfort while sleeping, their sleep is disturbed. Regular walking helps you get a restful sleep as it eases the pains and discomfort.
  9. Boosts energy: Pregnant women generally feel lethargic and tired. Walking regularly on a daily basis for a short duration of 15-20 minutes helps in feeling energized for longer hours and lifts up your mood too.
  10. Other benefits: Apart from the above-mentioned benefits walking helps to ease constipation, boosts confidence and keeps you happy and optimistic.

What precautions should you take while walking during pregnancy?

  1. Wear proper shoes:Never wear sandals or slippers while going for a walk. It does not give ample support to your ankles and knees and could give you might feel discomfort after walking. Always wear walking shoes which are of a proper size and an ideal fit.
  2. Start slow:If you have been not been active before pregnancy, start slow and walk for 15 minutes for 2 to 3 times a week. Later increase the intensity and time as per your convenience. Never overdo. Your body gives you a signal. If you feel tired, stop and take rest and then resume walking slowly.
  3. Stay hydrated:Always carry a bottle of water to avoid dehydration. Dehydration will increase your body temperature and might lead to contractions which would not be safe for you and your baby. Stop if you feel any discomfort like dizziness or fatigue. Have a glass of coconut water after your walk.
  4. Maintain proper posture:Always walk with your back straight while walking. Also place your heel first and then roll onto your toes.
  5. Stretching exercises: Do mild stretching exercises to loosen up the muscles before you begin walking. Do consult an expert before doing any stretching exercises.
  6. Protect yourself from heat: Wear a cap or hat and apply sunscreen before you go for a walk.
  7. Have a snack:Drink a glass of milk or eat a light snack, like a fruit or an energy bar before going for a walk.

If you have been active before pregnancy, you can continue your walking routine. However always consult your doctor before starting any exercise regime and then make it your routine. Walking will surely benefit you and your baby growing within you.

Did this article help you? If you have any more suggestions do share your feedback in the comment section.

Author’s Note: This is a sponsored post and contains links.

Featured image courtesy: Pexels

43 comments

  1. Stating active during pregnancy is key to easy labor. And if there are not many reasons to be very active, walking is your escape to introduce healthy activity for the various benefits that you have iterated here

  2. Being active is very important for Ann easy labour and pregnancy. And walking is definitely the best exercise. I walked every night throughout my pregnancy. You have noted down all the benefits of the exercise which shows how important it is.

  3. People usually advice a pregnant woman to exert herself. But a walk is so beneficial to mother and her baby. I enjoyed yoga and walks during my pregnancy, not only do they help with maintaining stamina I also felt more refreshed and full of energy after.

  4. Wonderfully written Aesha. Walking indeed helps to stay a pregnant lady active. I was on bed rest for complete nine months of pregnancy and would crave to go on walks all the time.

    • Oh that must have been difficult Charu. My sis in law was also on complete bed rest , I have seen her crave for some fresh air and a walk everyday. Thanks for reading .

  5. All very important points Aesha. I tried to stay regular with my daily 30 mins walk throughout my pregnancy as well

  6. Well written..From my 5 th month of pregnancy my dad used to ensure i walk everyday for 45 min and he used to accompany me too !! I had a great relief in the cramps on the legs due to these walks..It made me control my weight too..

  7. I enjoyed my pregnancy so much,may be because I was active .I was active because of my routine excercises.

  8. I was pregnant with twins and my doctor advised me 30 minutes compulsory walk. It was hard to breathe and walk but still I would never miss a day. Walking helped me to control my weight and I could complete my 3rd trimester. This is very important and I hope each pregnant woman is aware.

  9. I was pregnant with twins and my doctor advised me 30 minutes compulsory walk. It was hard to breathe and walk but still I would never miss a day. It helped me to control my weight and I could complete my 3rd trimester.

  10. Pregnancy is a beautiful phase but it also comes with some issues like morning sickness, lethargy, restlessness etc… Have been through all that… But it was when I started walking in my second trimester, I was sorted… After that all through my pregnancy I was very active with no complications and even my delivery went very smooth…

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