How to Walk for Exercise While Pregnant

Walking is one of the best exercises for pregnant women: it’s low impact, easy to do, and the benefits are great while the risks are low. Walking is also a workout that requires very little special equipment—a bonus when you are already buying and outgrowing maternity clothes at an alarming pace. Here are tips for walking while pregnant.

Instructions

Difficulty: Easy

Things You’ll Need:

• Supportive walking shoes
• Comfortable clothes

1. Talk to your Ob/Gyn and get a green light to exercise. If your pregnancy is high-risk, your doctor may not want you walking any more than you have to.
2. Wear supportive shoes with solid arch support. Pregnant women are especially prone to plantar fasciitis, which causes intense foot pain. Wearing properly fitted walking shoes can prevent or minimize this condition.
3. To increase the intensity of your workout, add hills to your route—but only if you can do this while keeping your heart rate at a proper level. (That threshold number is debatable, but 140 bpm is a common recommendation.)
4. If you are power walking, walk on a smooth surface such as a sidewalk, paved road, gravel pathway or high school track.
5. Veteran hikers may be comfortable on a rocky trail, but as your pregnancy progresses and your center of gravity shifts, switch to a more gentle terrain so you don’t risk falling. Some experts say you should stick to elevations less than 6,000 feet, so you and your baby get plenty of oxygen.
6. Plan your walks during the coolest parts of the day.
7. Stay hydrated by drinking water before, during and after your walks.
8. Invest in a supportive belly band. Worn under your clothes, it supports your back and belly and gives you an instant lift. Some maternity athletic gear comes with built-in belly support.
9. Warm up, cool down and stretch well afterward.

Tips & Warnings

• Maintaining exercise habits during pregnancy will boost energy, elevate moods, and help you maintain a healthy weight before and after delivery.
• One more reason to make a habit of walking daily: Once the baby arrives, walking is yet again the easiest way to exercise with your child.
• As with any exercise program, check with your doctor before beginning.
• Listen to your body and have any persistent pain checked out by your doctor.