Walking in Pregnancy

As a low impact, and accessible exercise that won’t put your body under too much stress, walking is the perfect choice for mothers-to-be, and if you take care you can keep on walking right up to your third trimester.

Health benefits of walking whilst pregnant include:

A higher level of fitness – and a higher level of stamina through labour
Easier weight-loss after delivery
Lower risk of morning sickness
Lower risk of constipation and other aches and pains caused by pregnancy
Lower risk of sleeplessness at night

Using the advice below, you should be able to walk as normal through the first two trimesters of your pregnancy and continue into the third trimester as long as you can.

If there are, or are likely to be, complications, seek medical advice before starting a programme of exercise.
Remember that the right level of exercise for you when pregnant depends on how fit you were before you became pregnant – now is not the time to push yourself.
If you’re new to walking, try using the MyGetWalking 12-week plan – but build up your walking especially slowly.
Don’t overdo it, and listen to your body. If you feel any pain or feel unwell while walking, just stop. See below for more about warning signs.
Consider splitting a longer walk up into shorter stages to give you more flexibility if you get tired.
Wear supportive shoes and comfortable clothes.
Make sure you have good walking technique. Read more about posture and technique.
Walk slower than normal if you have to.
Stay on level ground and off dangerous paths.
Avoiding walking or exercising during the hottest parts of the day
Carry water with you and drink it regularly
- As your due date gets closer, stay closer to home, keep your mobile phone with you at all times or only walk with other people.