Walking is a safe exercise for most pregnant women due to its low impact and low risk of injury to your abdominal region. Walking throughout your pregnancy can help you maintain your weight -- you'll still gain enough to support your baby's growth but won't necessarily pack on the pounds if you indulge in a little ice cream now and then. The regular exercise can also strengthen your muscles, which offsets normal aches and pains you may feel in the second and third trimester as your baby gets bigger and readies your body for labor. While walking is beneficial, it's important to approach the exercise properly to avoid injury or overexertion.
Ease Into Walking
Ease into walking as your exercise of choice during your pregnancy, especially if you are new to the habit. Wear shoes that give you good support and clothing that is loose, especially around your middle. Warm up with a few laps of easy strides to stretch out your muscles before you begin a brisk walk to avoid muscle strains. You'll reap the benefits of walking at least three times weekly, but keep your sessions 30 to 45 minutes each to avoid overheating or becoming too tired. The American Pregnancy Association reports that pregnant women who walk for exercise should keep their exercising heart rate under 140 beats per minute.
Pay Attention to Posture
As your unborn baby grows larger, your center of gravity shifts, which might give you problems with balance from time to time. For this reason, it's important to pay attention to your posture as you walk. Stick to flat trails, sidewalks or tracks to reduce the risk of tripping over a bump in the road or a tree root, which can cause you to fall. Keep your back as straight as you can, chin up and eyes in front of you. Be aware of your surroundings, especially if you're walking a route you're not used to, and particularly if you engage in conversation with a friend or listen to music while you walk. Swinging your arms while walking may help you keep your balance.
Stay Cool
Staying cool is another important factor to consider when exercising during your pregnancy. Bring water on every walk to ensure you're well-hydrated. Apply sunblock and a hat to protect yourself against sunburn -- and wear layers of clothing that you can remove as you heat up during your walk. Try not to walk at the hottest point of the day to avoid overheating, which can be dangerous for both you and your baby.
Warning Signs
Walking during pregnancy may be safe for most people, but sometimes complications occur in even the most routine of pregnancies. If you become dizzy, short of breath, feel like you're going to faint, or experience blurred vision, stop walking and notify your doctor immediately. Other warning signs to watch for are consistent contractions before your 37th week of pregnancy, back pain, vaginal bleeding or leaking of fluid.
