Regular exercise during pregnancy has been linked to an easier labor and delivery. In addition, many women find their recovery is easier when they are physically fit. Waling is one of the safest and easiest ways to maintain fitness during pregnancy. You can walk during all three trimesters.
During the first trimester, you will generally feel good when walking. Unless you are experiencing extreme fatigue or morning sickness, you will find walking to be very comfortable. Take care not to overdo it. Start off slowly and build up to a comfortable walking pace.
In the second trimester, your belly is growing. You will need to slow down your intensity to accommodate for your expanding tummy. Walk at a slower pace and go for shorter distances to get a good, safe work out.
During the third trimester, you will likely need to slow down even more. You will be getting bigger and will probably be even more uncomfortable. Be very careful and walk only on the road or sidewalk. Avoid rough ground when walking. Your balance is changing with your growing shape. Take extra care not to fall when walking. If you find that you are getting tired or uncomfortable, stop and rest.
Stand straight when walking. Your posture is important and walking tall is better for your back. If needed, wear a maternity belt while walking to give additional support for your back. Keep your shoulders back and elbows bent and at your sides. Look straight ahead to help your posture and keep you from hunching over.
Always stretch before you start walking. Do some gentle stretches, but be careful not to over stretch. Use slow and gentle movements when stretching your legs, back, arms and shoulders.
Start off slow when walking to warm up your muscles. Walk slowly for the first five or ten minutes. Increase your pace for the next ten to fifteen minutes, but don’t overdo it. Slow down again for the last five or ten minutes to cool down.
You should always stay hydrated when doing any kind of exercise. Drink water before, during and after your work out. Carry a water bottle with you on your walk and take sips along the way. Drink another glass when you get home again.
Listen to your body during your walk. Try to keep your heart rate at under 140 beats per minute. Stop right away if you get dizzy, short of breath, feel faint, headache or pain of any kind. If you are getting tired, you should stop. Pay attention to your body and don’t overdo it.