When you are pregnant, it is important to get into the best shape possible for labor and delivery. While many activities, such as soccer and skiing, are considered unsafe for most pregnant women, walking is one activity that is suitable for most pregnant women. Even if you didn't exercise before, you can usually start a walking program during your pregnancy, as long as your doctor approves.
Benefits
Walking is a good cardiovascular exercise for pregnant women. It helps you gain endurance and muscle strength that can make labor a little easier. Additionally, walking can help to keep your weight gain within the safe range, and it can ease back pain by keeping your core muscles toned. Walking doesn't jar the joints and other tissues, so the risk of injury while walking is minimal.
Time Frame
Generally, you can walk at a leisurely pace for as long as you want; however, if you want to get a full-body workout, you should walk at a brisk pace for 20 to 30 minutes at a time, advises the American Congress of Obstetricians and Gynecologists. If you were active before you got pregnant, you can walk longer than that, but you may feel more comfortable if you schedule multiple outings for 20 to 30 minutes at a time.
Considerations
You shouldn't push yourself too much when you are pregnant. You will likely fatigue easier than you did previously. Because of this, be sure to pay attention to your body and stop walking if you begin to feel tired, get breathless, notice vaginal bleeding, feel a gush of vaginal fluid or notice pain. Additionally, dehydration and exposure to the elements are concerns when you are pregnant, so dress appropriately for the weather and take a water bottle with you. If it is very hot or cold outside, consider walking around an indoor track or inside a shopping mall.
Warning
While walking is appropriate for most pregnant women, times may occur when it isn't. If you have placenta previa, preeclampsia or high blood pressure, or if your doctor places you on bedrest or limited activity because of a risk of preterm labor or pregnancy complications, you shouldn't walk for exercise. In this case, ask your doctor what you can do to keep in shape.
