Pregnant women of all fitness levels can benefit from a simple and effective workout: walking. In fact, during interviews for my book, Walking Through Pregnancy and Beyond, many women shared how walking suited their various needs—whether they were seasoned athletes needing to scale back or individuals simply committing to a daily walk to work. Walking provides a gentle yet challenging way to stay active.
Dr. Laura Bennett, an ob-gyn at a prominent Boston hospital, recommends walking for expectant mothers. “It’s a low-impact exercise that accommodates women who are new to fitness, while also allowing more active individuals to maintain their routine,” she explains.
To help you establish a walking routine, we’ve developed a three-tiered program. Regardless of your current fitness level, it’s perfectly fine to adjust your walking days or shorten your sessions based on how you feel. If you’re looking to increase your walking duration, do so gradually—add a few minutes every other day or so. If you’re already in your second or third trimester, feel free to start at the appropriate level, unless you’ve been inactive; in that case, begin with the beginner plan.
Always consult your doctor before embarking on any prenatal exercise program. Slip into your favorite walking shoes, warm up with these simple movements, and prepare to take steps toward a healthier pregnancy.
Warm-Up Routine
Before each walk, take two minutes for these warm-up exercises:
- Ankle Circles: Stand on one foot, using a wall or rail for balance. Flex your ankle and draw large circles with your toes, completing six to eight circles in each direction. Switch feet and repeat.
- Leg Swings: Stand on one foot, holding onto a wall or rail for support. 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 with arms extended to the sides. Circle your arms backward ten times, then repeat in the opposite direction.
Cool Down
After your walk, take five minutes to stretch your back, shoulders, hips, hamstrings, thighs, and calves. This is crucial as your pregnancy progresses.
First Trimester (0-12 weeks)
Beginner Level
If you’ve rarely exercised, it’s essential to ease into this fitness program and remain consistent:
- Walk three days a week, spaced evenly throughout the week.
- Every two to three weeks, add another day of walking for 5-10 minutes until you reach five days a week.
- By week ten, your routine might look like this:
- Monday – Off
- Tuesday – Walk 20 Minutes
- Wednesday – Walk 10 Minutes
- Thursday – Walk 15 Minutes
- Friday – Off
- Saturday – Walk 20 Minutes
- Sunday – Walk 10 Minutes
Intermediate Level
If you’re somewhat active, you can ramp up to five or six walking days per week sooner. Start with a casual pace, similar to chatting with a friend, for the overall duration.
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In summary, walking is a perfect exercise for pregnant women, offering flexibility in pace and frequency. Remember to warm up, listen to your body, and enjoy every step of your journey to a healthy pregnancy!
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