At 33 weeks pregnant, some days all I can manage for exercise is a walk. I was curious to know more about walking in pregnancy and the benefits exactly. As a maternity nurse, we have a basic understanding of healthy pregnancies, but I wanted to deep dive and explore more about the benefits of walking in pregnancy. I would catch myself feeling guilty that I didn’t get any strength training done or cardio done so I wanted to stop that line of thinking. Pregnancy is no small feat and I did have to change my approach and focus with exercise during pregnancy, see this post for more. There are so many benefits to walking in pregnancy! Here is what I found out during my research.
Walking in Pregnancy
Overall, I found that walking is a great low-impact activity. When I entered into my third trimester, I did not want to go to spin class anymore as I found it too intense and I was worried about the loud music and my baby. My personal goal is to get 10,000 steps a day. I found that the average suggested amount of time to walk in a day is 30 minutes. Lots of what I have read and advice that has been given to me by midwives and doctors is to listen to my body. My body will tell me if it is struggling, if I overdid it, or if I can push a bit more. It is also very important to stay hydrated when pregnant and exercising.
When you are walking, it is also important for you to watch where you’re walking to avoid falling, especially if you’re walking on trails like I do. Branches, tree roots, or large rocks often show up on my daily walks in the community forest. I love being in nature so I will not give up my forest walks! I’ll just be more careful.
Physical and Mental Benefits
Relieves constipation
Walking lots during pregnancy improves peristalsis in your bowels (movement of stool through the muscles of your intestines). Walking in combination with lots of fluids can help keep you regular through your pregnancy!
Improves sleep
Walking daily can help improve your sleep in 2 ways. When you expend that energy in the day you will be more tired when you go to sleep. This is known about any time of exercise, not just walking. Getting exercise and walking in pregnancy can also help you stay asleep longer! In my experience, I wake frequently in the night to pee; if I have exercised that day I am able to fall asleep faster after each trip to the bathroom. This has helped me get as must restful sleep at night despite the frequent bathroom breaks.
Healthy weight gain
Something important to me in pregnancy was not gaining weight too fast. Walking every day has helped me keep my weight in check and not gain weight too fast. Gradually gaining weight was important to me so my body has time to adjust (both mentally and physically!)
Lowers risk of complications
One of the other benefits of walking in pregnancy is the lowered risk of gestational diabetes and c-sections. When women have good overall fitness, they typically have lowered rates of complications.
Boosts mood & energy
Walking and exercising releases endorphins which helps support and uplift your mood and give you a bit more energy to get through the day. I schedule my walk in the morning or mid-day when I need that lunch break pick me up. Usually when I am tired is when I need to get outside the most!
Eases back pain
One of the other benefits of walking in pregnancy is that it keeps your muscles strong to support the growing baby belly.
Works heart and lungs
An obvious benefit to walking in pregnancy is that it supports your overall fitness. It can especially work your heart and lungs.
Post birth recovery
Walking can help your body with recovery postpartum, and help you lose any weight you gained in pregnancy if paired with a nutritious food intake.
If you’re in the same boat as me, feeling guilty when you don’t get your exercise in, I hope this helps you feel great about the things you can do, or inspires you to start small. Remember to listen to your body! In my opinion, walking is underrated by society.
Medical Disclaimer:
Although I am a nurse by profession, I am not your nurse. All content on this page and website is for informational and educational purposes only and does not constitute medical advice. Always consult your doctor or another professional about your health.
