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Walking Tips For Pregnant Moms

Walking is considered to be one of the best cardiovascular exercises a pregnant woman can do. It's safe and easy to do, and is a great way to get out of the house and enjoy the fresh air.

What are the benefits of walking?

Walking will keep you fit, get your blood moving through your body and improve circulation. Moreover, walking won’t cause jarring in your knees or ankles. It is safe for every trimester of your pregnancy and is one of the easier exercises to start and continue.

How should I walk?

You should walk at a brisk pace (if you feel up to it). Keep your chin level, your head straight, and keep your hips in line with your shoulders to avoid stressing your back. Always keep your eyes looking out in front of you so you can see what is coming up ahead. Try to walk on a flat surface and avoid uneven or sharp terrain that could cause you to lose your balance. Sometimes the best place to walk is on a track.

Remember, when you are closer to your due date, don’t walk too far from home and ask someone to walk with you in case you go into labor or need emergency assistance. If no one is available, take a cell phone with you.

How long should I walk for?

If you have already been walking prior to becoming pregnant, keep up your routine. If you are only beginning to walk, start slow and gradually build yourself up to a brisk 20 – 30 minute walk. 30 minutes is an ideal walking time. However, if you begin to feel overheated or tired, cut your walk short. Also, don’t be surprised if when you reach the end of your third trimester you don’t have the energy to complete a 30 minute walk. Do what your body will allow.

Is there anything I should be aware of?

The biggest risk associated with walking is becoming overheated. You can easily prevent this form happening by:

-Wearing light, loose fitted clothing
-Walking early in the morning or late in the evening on hot, humid summer days
-Not walking on hot and humid days
-Opting to walk in an air conditioned mall instead of outside.

Furthermore, make sure you don’t go for a walk outside when there is ice on the ground. You don’t want to risk falling.

You should stop walking if you experience any symptoms such as dizziness, blurred vision, fainting, vaginal bleeding, and any of the other symptoms associated with exercise described in chapter 6. If you have any of these symptoms, contact your health care provider immediately!

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