Walk Your Way to a Healthy Pregnancy

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Walking is universally acknowledged as an ideal exercise for pregnant women, no matter their fitness level. Whether you’re a seasoned athlete or just starting out, walking can be both gentle and challenging, depending on your needs. Dr. Emily Johnson, an OB-GYN at City Health Hospital, emphasizes the benefits of walking for her patients, stating, “It’s an accessible way for women, whether new to exercise or regularly active, to maintain fitness without the strain of high-impact workouts.”

To help you establish a walking routine, we’ve created a simple three-tiered program. It’s important to listen to your body, so feel free to modify your walking days or durations based on how you feel. If you’re already in your second or third trimester, you can begin at the corresponding level unless you’ve been inactive; in that case, start with the beginner plan for the first trimester.

Before you lace up your walking shoes, get your doctor’s approval. Here’s a quick warm-up routine to get you started:

Warm-Up Routine

1. Ankle Circles: Stand on one leg and draw big circles with your toes. Do this for 6-8 circles in each direction before switching legs.
2. Leg Swings: Hold onto something for balance and swing your free leg forward and back for 10-20 times; then switch legs.
3. Arm Circles: Extend your arms out to the side and circle them backward 10 times and then forward 10 times.

Trimester 1 (0-12 weeks)

Beginner: If you’re new to exercise, ease into this routine:

• Walk 3 days a week at first, gradually adding more days.
• Aim to walk for 20 minutes by week 10.

Intermediate: If you’re somewhat active:

• Start with 4 days a week and work up to daily walks.
• Increase your duration over time to maintain a challenge.

As you progress, take 5 minutes post-walk to stretch your back, shoulders, and legs—this is especially crucial as your pregnancy advances.

For more tips on managing pregnancy and fertility, check out our other blog posts, including resources on at-home insemination kits from Make a Mom. If you’re exploring fertility treatments, UCSF’s IVF resource is an excellent resource.

In summary, walking is a fantastic way to stay active during pregnancy, offering both physical benefits and a sense of control. Start slow, listen to your body, and most importantly, enjoy the journey to motherhood.