Walking in pregnancy: a mini guide for all trimesters
According to current recommendations, a walk of about 30 minutes a day throughout pregnancy improves the well-being of mother and child.
In the absence of particular health problems, walking is an ideal physical activity for expectant mothers at any time of pregnancy , from the first to the ninth month.
This form of exercise, in fact, involves the same muscle groups as running, but does not require excessive physical effort . Consequently, it allows you to exercise every day, without getting too tired and without getting bored.
As with any exercise during pregnancy, however, it’s important not to overdo it .
For this reason, every woman should adapt the duration and pace of the walk to her physical condition and level of training, stopping in case of shortness of breath or other signs of tiredness .
Why is walking during pregnancy good for you?
Especially in the first or last trimester , nausea and fatigue may make it unappealing to go out for a walk. Still, a little exercise is good for both mother and child and can be very useful for counteracting some of the typical ailments of sweet expectation.
In fact, regular and moderate physical activity such as walking has countless benefits :
- allows you to keep fit , toning the muscles of the legs and abdomen and improving posture;
- helps to “not gain too much weight” , thanks to the consumption of calories; in particular, walking at a speed of 6 km per hour for 60 minutes burns more than 240 kcal .
- activates circulation , helping to prevent and reduce problems such as heaviness in the legs, swelling and varicose veins ;
- fights constipation, stimulating intestinal motility;
- improves mood and sleep quality , helping to release tension. Furthermore, walking activates the release of endorphins, substances that generate a feeling of well-being and help reduce stress and the sense of tiredness ;
- increases concentration , because it oxygenates the tissues and stimulates brain function and creativity;
- it appears to protect against certain diseases and pregnancy complications , such as heart disease, gestational diabetes and preeclampsia;
- aids delivery: from 38 weeks onwards, walking during pregnancy helps prepare the uterus for labour . This activity, in fact, favors the relaxation of the lower portion of the uterus and the preparation of the cervix;
- appears to reduce the risk of cesarean delivery ;
- reassures the baby who, cradled in the tummy while the mother is walking, tends to fall asleep.
Are there any risks?
Walking in pregnancy is considered a very low-risk sport activity , as it is not related to an increase in complications (such as preterm birth, miscarriage or low birth weight).
Having said that, it is always advisable to consult your doctor before practicing any type of physical exercise while pregnant , to evaluate if there are any contraindications and which level of activity is most suitable for the individual situation.
In addition, as with any other pregnancy exercise, it is essential to listen to your body and stop when the first signs of fatigue appear. In particular, if you are unable to speak normally while walking, it means that you need to slow down or stop to rest .
Among other useful tips:
- in the summer period, avoid the hottest hours of the day , to prevent an excessive rise in body temperature;
- wear comfortable, breathable clothing and a supportive bra; the ideal is to dress in layers, so that you can uncover if you feel hot and get dressed at the end of the walk;
- use trainers to cushion the impact on the joints; also prefer low shoes with a large support surface, to ensure maximum stability;
- avoid rough paths , to minimize the risk of falls;
- always carry a bottle of water with you to avoid the risk of dehydration;
- do some stretching at the beginning and end of the activity.
How much to walk in pregnancy?
Having ascertained that, in the absence of particular problems, a little exercise while pregnant can have many positive effects, the next step is to understand how to tackle this activity in the correct way. It is therefore natural to ask yourself: how much should you walk during pregnancy? And is a slow or fast pace better?
In general, according to the indications of the CDC (Centers for Disease Control and Prevention), pregnant women should try to practice physical activity, such as brisk walking , for about 30 minutes a day with a frequency of 5 days a week .
Naturally it is important to start gradually : for the more sedentary it is advisable to start with short walks at a moderate pace, and then increase the pace and duration of the exercise.
Mothers already trained and used to running before pregnancy, on the other hand, can continue to follow a more intense program , unless otherwise indicated by the gynecologist.
Walking in the first trimester of pregnancy
If you have never practiced regular physical activity before pregnancy, the advice is to start very gradually.
The ideal is to start with a daily walk of 5 minutes and add another 5 each week until you reach the goal of 30 minutes a day.
Otherwise, if the gynecologist agrees, you can continue with your usual training program.
Walking in the second trimester of pregnancy
In this second stage of pregnancy it is normal to feel full of energy. The important thing is not to overdo the exercise .
If you start walking this trimester, start walking 5 to 10 minutes a day , 4 to 5 days a week . When you feel ready, choose 2 days a week to increase the duration of the journey (15-30 minutes) , until you gradually reach 30 minutes for 5 days a week.
Walking in the third trimester of pregnancy
In the last trimester, the weight of the belly causes a shift in the center of gravity which could make you feel more unstable: therefore beware of the risk of falling.
If you feel low on energy , slow down and reduce the duration of your walks or intersperse them with moments of rest. One solution could be to walk 15 minutes in the morning and 15 in the evening , in order to reach the recommended 30 minutes.
In case of pelvic pain, it could be useful to wear a “pregnancy band” : ask your midwife or gynecologist for advice.
What happens if you walk too much while pregnant?
As with any exercise during pregnancy, overexertion can have negative consequences, such as shortness of breath, dehydration or pain.
In some cases, so-called Braxton-Hicks contractions may appear , irregular and painless spasms of the uterus that can occur in the second half of pregnancy in case of intense effort or dehydration.
This feeling of “hard belly” shouldn’t worry: it is in fact false contractions, which disappear in a short time, by resting , taking a hot bath or drinking a little water to replenish lost fluids.
If, on the other hand, the contractions become painful or occur more than 3 times in an hour, it is important to contact your obstetrician or gynecologist immediately or go to the emergency room immediately, to rule out the risk of premature birth.
Another consequence of excessive physical activity can be the appearance of dull and prolonged pain in the lower abdomen or lower abdomen , which can be very alarming for expectant mothers. This form of “tummy ache” is called round ligament pain and is caused by stretching of two fibrous structures that support the uterus.
Also in this case, a little rest , a relaxing bath or a massage on the sore area helps to resolve the disorder. If the pain persists or is intense, however, it is always good to inform the gynecologist .
When to contact the doctor?
If regular contractions or abnormal vaginal discharge (for example blood or liquid ) appear before the term , it is essential to immediately contact the gynecologist or go to the emergency room .
Other symptoms to report to your doctor are:
- dizziness
- feeling faint
- chest pain
- heachache
- muscle weakness
- pain or swelling in your calves
Another condition to report is the onset or worsening of pain in the pelvis or pubic bone . This painful sensation could be a sign of the so-called girdle pelvic pain , a symptom that appears especially in the last weeks of pregnancy and is caused by excessive relaxation of the pelvic joints.
In this case, the intervention of a physiotherapist could help to relieve pain and restore joint function.
Kathryn Barlow is an OB/GYN doctor, which is the medical specialty that deals with the care of women's reproductive health, including pregnancy and childbirth.
Obstetricians provide care to women during pregnancy, labor, and delivery, while gynecologists focus on the health of the female reproductive system, including the ovaries, uterus, vagina, and breasts. OB/GYN doctors are trained to provide medical and surgical care for a wide range of conditions related to women's reproductive health.