Benefits Of Walking During Pregnancy:
Walking is highly recommended during pregnancy, especially during the second and third trimesters when the chances of miscarriage have lowered dramatically. Walking during the first trimester too shows no harm to the mom or the fetal development. But if you have gone through the miscarriage earlier, you can avoid walking during the first trimester and take it up slowly from the second trimester onwards.
Walking is a helpful workout that helps soon-to-be moms get rid of the discomforts during pregnancy. It offers energy and vitality to handle a busy day at work while you are pregnant.
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Most gynecologists suggest starting a mild walk from the first trimester itself. It is good to start with 15-20 minutes a day and that can be increased to an hour of mild walking. You can check with your gynecologist or midwife if you are doubtful about walking while being pregnant.
So let’s discuss a few aspects of walking while being an expectant mother.
7 Benefits of Walking During Pregnancy
1. Helps You Maintain Fitness
Walking regularly helps you be fit during pregnancy. It avoids excessive weight gain and lets you have a lean body even after the delivery. It also helps you to stay away from Gestational Diabetes by maintaining blood sugar levels.
2. Keeps The Baby Healthy
Walking regularly and at an ideal pace helps you keep the fetus healthy and manages the appropriate growth of the baby. It keeps the baby away from health ailments.
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3. Relieves Stress
Pregnant women face Stress issues commonly. Hormones play a vital role in those sudden mood swings. She goes through a lot of feelings like joy, stress, sorrows, anxiety, and depression. Walking helps to release endorphins, the optimistic and positive chemical in the body. It works as a great stress-buster and uplifts your mood particularly when you are feeling tremendously low.
4. Helps You In Having A Natural Delivery
Walking during this period upsurges flexibility and tones up the hip muscles. That is an outstanding way for quicker and painless labor. A morning walk is extra helpful for a natural delivery.
5. Helps To Get The Baby In Upside Down Position
Walking regularly with appropriate pace and techniques helps the baby to be upside down during the second half of the pregnancy. And this avoids the breach position where it becomes difficult to bring out the baby through vaginal delivery. Upside down position of the baby is the best thing for having a natural childbirth.
6. Helps Relieve Constipation
Pregnant women face constipation during pregnancy due to several changes happening in the body and digestive system. Walking helps you relieve constipation and regulates bowel movements.
7. Induces Sleep
Regular walking helps to burn excess energy and lets the body get tired for a sound and uninterrupted sleep. It helps you feel fresh in the morning after a good night’s sleep.
When should I start walking during pregnancy?
Walking is known to be the safest workout while being pregnant. You can adjust the speed of walking as per your convenience. And you can start walking as soon as you get the good news about becoming a mama. Make sure that your walking speed is moderate and that does not give you any kind of discomforts like pain, shortness of breath, cramps, or sprain.
Do not go overboard with any kind of workout and it will be extremely beneficial for you and the unborn baby too. And if you have faced unfortunate circumstances like miscarriage or stillbirth, please consult with the gynecologist for your walking schedules.
Walking During the First Trimester (1-12 weeks)
- As you are a beginner, you can start with 15-20 minutes of walking three times a week.
- You can go up to the daily walking schedule after a week or two.
- And can increase the duration by five minutes week after week.
- By the end of the first trimester, you can be at 20-30 minutes walk five to six times a week.
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Walking During The Second Trimester (13-25 weeks)
- You can begin with a 20-30 minutes walk every day for four to six days a week.
- When you feel confident, stretch your walk to one more day and add a few more days for two days.
- By the end of the second trimester, your walking can be 20-30 minutes per day for five to seven days a week.
- Do Not overstretch your walk and be within your healthy and convenient limits.
Your belly starts growing during the second trimester and you may face some discomforts while walking. Make sure that your steps are going well and not hurting the posture of your body. You can prefer walking in the daytime rather than during the dark hours as you might stumble upon something and can have a fall.
Walking During The Third Trimester (26-40 weeks)
- Your belly is growing at a double pace during the third trimester. Make sure you walk every day while keeping up to your comfort levels.
- You can break the walking period into two parts that are morning and evening.
- Slowly add a few minutes to your walking period when you split your walk.
- Your walking capacity will increase by this time and you may be able to walk for 45-50 minutes a day.
Precautions while walking During Pregnancy
- Do not overstretch or don’t go overboard with any workout including walking.
- Avoid walking on uneven roads or walking tracks that can hurt you while walking and you might fall on such paths.
- If you experience any kind of pain, sprain, or discomfort during walking, consult your gynecologist or midwife and may take the help of a physiotherapist.
What happens if you don’t walk during pregnancy?
The more time you spend sitting without being active, the greater the chance that you will develop health problems. In addition to excessive weight gain, fitness loss, and an increased risk of preeclampsia and gestational diabetes, pregnancy aches and pains are often the results of pregnancy.
Walking during pregnancy is one of the safest exercises for expectant moms. It can help you lower pregnancy complications and keep you healthy and happy.
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Final Thoughts On 7 Amazing Benefits Of Walking During Pregnancy
Walking is one of the frequently suggested ways to encourage natural delivery. During walks, the baby travels downwards towards the cervix. It also puts on recurrent gravity and it encourages the body to release oxytocin hormones that may trigger contractions.
A widened cervix and appropriately placed fetus are the foremost causes of labor and birth, hence, walking helps you have a natural delivery. Walking benefits during pregnancy are just too many, hence you must opt for this exercise for a healthy pregnancy.
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Breanna / Messy Buns and Mom Jeans says
I found walking really helped when I was trying to get my baby to flip!
Little Duniya says
yes it helps in flipping the babies
I loved long walks during pregnancy, right up to a few days before my daughter was born! I think it definitely helped me sleep those last few weeks when insomnia seems to have been at its worse!
Walking was my go-to exercise when pregnant. I still love walking with the stroller now. It is great for the mom and baby to get out!
Little Duniya says
I stayed active throughout my pregnancy and I felt great! By the end I was certainly moving slower, but postpartum I bounced back quickly.
There are so many benefits of exercising and I think more women should try to remain active during pregnancy and throughout life.
I lifted weights the first half of my pregnancy but found I was high risk. I started to walk more rather then lift. I walked all the way up to my induction! I wish I was more active with our first, I didn’t do anything and labor / recovery was so rough
Little Duniya says
True that, walking eases the labor and recovery
I have found that walking almost daily during this pregnancy has made me feel a lot better compared to last pregnancy when I hardly exercised!
Lorena | www.lorenaylennox.com says
I loved walking when I was pregnant. I’m a server so I am always on my feet.I think that helped a lot with labor and delivery!
Mommy Nessly says
I credit walking in my last few weeks of pregnancy for my normal and fast delivery. With my baby settling in position and my lungs being strong for longer pushing gets the baby out easier. Definitely a must do when you’re about to pop.
My SO and I were just talking last night about walking more during my pregnancy. I think I’ve finally gotten past the exhausted stage that hit me in the 2nd trimester instead of the 1st lol. Hoping to pick up some good, baby-friendly fitness for the remainder of my pregnancy! Thank you for sharing!
Walking has a ton of benefits! Thank you for sharing
Totally true, the more you move during pregnancy the better off you will be. Thanks for sharing!
Amazing post ! great useful benefits for walking especially during pregnancy, thanks for sharing
Laura | Female Worth says
Thank you for sharing. I had to take long walks while I was pregnant, I couldn’t sleep if I didn’t. I didn’t realise how many benifets walking had!!
I walked so much with our second son! I wish I had done the same with our firstborn born. I feel like recovery was much better because I was active with my second.
ashtin greeley says
With my first daughter, it was harder to stay active. With my second, I stayed as active as possible by taking my toddler for walks and doing some gentle yoga. Oh my, could I feel the difference when I was in labor and after!
Arushi Seth says
I used to love walking during my pregnancy. I would walk and listen to soothing music and many times just talk to the baby. It was really calming and peaceful and it also kept my sugar levels in check. You have written a lovely and well researched post and m sure it will help many expecting mothers!!
These are great tips! Hopefully if I have another one, I am able to stay active. I was too tired with my second, but worked out til maybe 32 weeks with my first.