Last updated on Feb 19th, 2021 at 10:38 am

Walking is the one workout all pregnant women can enjoy, no matter what your fitness level. If you haven’t previously been active, it’s one of the easier ways to start exercising and it’s a safe activity to continue with throughout all nine months of your pregnancy. Before starting any exercise routine, you should clear it with your doctor first.

Here’s why you should walk your way to fitness:

  • Walking is good for your heart. A regular walk can reduce high blood pressure and cholesterol, which contribute to heart disease.
  • It improves your balance. Your center of gravity moves upward and outward the further your pregnancy progresses, increasing your risk of falls.
  • A 20 – 30 minute walk will keep the excess pregnancy weight in check, increase your energy levels and help you sleep better at night.
  • Walking reduces your risk of osteoporosis and there’s less impact on your knees and ankles compared to running or aerobics.

Safety tips: 

  • Invest in a pair of walking shoes that support your ankles and arches.
  • Don’t forget the sunscreen; in summer wear a hat and take a water bottle with so you can stay hydrated. Dehydration can be dangerous for you and your baby.
  • When walking during the second trimester, keep your chin level, hips tucked under your shoulders and look ahead to avoid straining your back.
  • Swing your arms for balance and to intensify your workout.
  • If you’re still walking during your third trimester, avoid hiking trails or uneven terrain that could put you off balance.
  • Never walk to the point of exhaustion or breathlessness.
  • If you experience vaginal bleeding, difficulty breathing, dizziness, chest pain, muscle weakness or contractions, stop walking and call your doctor immediately.

 

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