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    Walking During Pregnancy: Benefits, Safety Tips, and Best Practices for each trimester

    Pregnancy Journey

    Walking During Pregnancy: Benefits, Safety Tips, and Best Practices for each trimester

    Updated on 3 November 2023

    Seema was over joyous as she had finally conceived. She did not want to put a foot wrong and do everything required, from taking prenatal vitamins to walking during pregnancy. Seema has difficulty keeping a consistent walking routine because her energy levels vary day to day.. In light of this issue, she consulted a fitness trainer, and the coach provided her with an article to get all the information in hand. Go through the article to learn when to start duck walk during pregnancy.

    Benefits of Walking During Pregnancy

    Walking during pregnancy is an eternal part of the journey as it is healthy for the expecting lady and her unborn child. This low-impact workout is safe and helps to make the journey even more fruitful. Let's discuss the benefits of walking during pregnancy.

    1. Makes you High-on energy

    Most pregnant women complain of tiredness, and brisk walking can boost their energy levels.

    2. Good for Heart

    Walking is one of the most uncomplicated and easy-to-follow workout options. This form of exercise promotes heart health and boosts blood circulation.

    3. Keeps a check on weight gain

    Walking is an excellent way to keep weight gain in control and helps you promote a healthy metabolism and burn calories.

    4. Keeps digestive troubles away

    Pregnancy has unwanted companions like indigestion, gas, bloating, and acidity due to pregnancy hormones.

    5. Helps with swelling

    Swelling in the legs is a common symptom during pregnancy; walking alleviates water retention and promotes healthy circulation that can minimize swelling.

    6. Act as a mood-stabilizer

    Pregnancy is often accompanied by stress and anxiety, and walking can offer respite by releasing happy hormones, also called endorphins, and uplifting the mood.

    You may also like: Swimming during pregnancy - Safety, Benefits and Risks

    7. Prepares for labor

    Walking helps strengthen leg muscles and elevate endurance, a prerequisite for labor and delivery. Stronger leg muscles help to cope better with the physical challenges exerted by the process of labor.

    8. Improves sleep quality

    Walking promotes a good night's sleep by alleviating stress and anxiety.It is important to wear comfortable clothes like maternity dresses, maternity bras, and panties for a comfortable stroll.

    Also read: Climb Stairs During Pregnancy

    Before you take out your running shoes to begin walking during pregnancy, it is essential to consult your doctor, especially if you have any underlying conditions. Always remember consistency is important, and aim for a moderate pace for a fun-filled and fulfilling experience.

    Walking During Early Pregnancy: First-Trimester Guide

    Most women wonder whether walking during early pregnancy is safe and wish to have a proper walking workout regime to follow the guidelines to avoid overdoing the strolling time.

    Week 4-5: Building a foundation

    • Go for three walks a week.
    • Duration should be 10-15 minutes per walk.
    • Work at a comfortable pace.

    Week 6-7: Increasing frequency and duration

    • Walk 4-5 times a week
    • duration should be 15-20 minutes per walk
    • Gradually try to pick up the pace at moderate levels.

    Week 7-8: Enhancing Endurance

    • Continue with 4-5 walks per week.
    • Duration: 20-25 minutes per walk.
    • Enjoy your walk, and look for a partner to chitchat.

    Week 9-10: Incorporating Intervals

    • Stick with 4-5 walks weekly.
    • Duration: 25-30 minutes per walk.
    • Include short bursts of brisk walking and a slower pace to elevate your heart rate.

    Week 11-12: Balancing and Relaxation

    • Continue with 4-5 walks per week.
    • Duration: 30-35 minutes per walk.
    • Practice mindfulness while walking, focusing on your breath, and enjoying your surroundings.

    Walking During Second Trimester

    The second trimester is regarded as the easiest phase of pregnancy as now the morning sickness is gone, and you feel energized and all pumped up.

    Week 13-14: Building Momentum

    • Aim for 4-5 walks this week.
    • Duration: 20-25 minutes per walk.
    • Continue with a moderate pace and focus on comfortable breathing.

    Week 15-16: Increasing Duration and Frequency

    • Maintain 4-5 walks weekly.
    • Duration: 25-30 minutes per walk.
    • Include gentle uphill walks to enhance lower body strength.

    Week 17-18: Adding Variety

    • Stick with 4-5 walks per week.
    • Duration: 30-35 minutes per walk.
    • Introduce interval training: alternate between brisk and leisurely walking segments.

    Week 19-20: Enhancing Strength and Flexibility

    • Continue with 4-5 walks weekly.
    • Duration: 35-40 minutes per walk.
    • After each session, incorporate gentle stretches for your lower back, hips, and legs.

    Week 21-22: Focusing on Balance

    • Maintain 4-5 walks per week.
    • Duration: 40-45 minutes per walk.
    • Practice balancing exercises, such as walking while gently lifting your knees higher.

    Week 23-24: Relaxation and Mindfulness

    • Stick with 4-5 walks weekly.
    • Duration: 40-45 minutes per walk.
    • Dedicate a few minutes of your walk to deep breathing and mindful awareness.

    Week 25-26: Maintaining Consistency

    • Continue with 4-5 walks per week.
    • Duration: 40-45 minutes per walk.
    • Keep your routine consistent and comfortable.

    Walking During Third Trimester

    In the Third trimester, you are gearing up for your beloved newcomer's arrival. Here is a walking routine that you can follow to stay healthy and fit.

    Week 27-28: Embracing Comfort

    • Aim for 3-4 walks this week.
    • Duration: 20-25 minutes per walk.
    • Choose a comfortable pace that respects your energy levels.

    Week 29-30: Gentle Movement

    • Maintain 3-4 walks weekly.
    • Duration: 25-30 minutes per walk.
    • Focus on gentle movements that promote circulation and ease any discomfort.

    Week 31-32: Mindful Walking

    • Stick with 3-4 walks per week.
    • Duration: 30-35 minutes per walk.
    • Embrace mindfulness by paying attention to your body and breathing.

    Week 33-34: Staying Balanced

    • Continue with 3-4 walks weekly.
    • Duration: 30-35 minutes per walk.
    • Incorporate light pelvic tilts and gentle stretches for flexibility.

    Week 35-36: Prioritizing Comfort

    • Maintain 3-4 walks per week.
    • Duration: 25-30 minutes per walk.
    • Listen to your body and choose routes with even surfaces.

    Week 37-38: Relaxed Strolls

    • Stick with 3-4 walks weekly.
    • Duration: 20-25 minutes per walk.
    • Engage in strolls that focus on relaxation.

    Week 39-40: Preparing for Birth

    • Continue with 3-4 walks per week.
    • Duration: 15-20 minutes per walk.
    • Engage in shorter walks as your due date approaches.


    When to start walking during pregnancy?

    You can start walking during pregnancy as soon as you feel comfortable, as it is a low-impact exercise that offers many benefits for the expecting lady. However, it's essential to consult your healthcare provider before beginning any new exercise routine to ensure it is in congruence with your health goals and pregnancy considerations.

    When to start duck walk during pregnancy?

    Introducing a duck walk during pregnancy is an important workout for pregnant ladies. The women are advised to start duck walking during pregnancy from 30 weeks onwards if the baby is in a head-down position.

    When to start walking during pregnancy third trimester?

    Walking can be continued throughout the third trimester of pregnancy, provided you feel comfortable and have received clearance from your healthcare provider. Starting in the early third trimester and maintaining a gentle pace can help support your well-being and prepare your body for labor.

    How does walking in pregnancy beneficial for the baby?

    Regular walking during pregnancy enhances blood circulation, which is mandatory for the baby's healthy development. This gentle exercise can support placental function, ensuring a consistent supply of nutrients and oxygen to the growing fetus.

    Key Takeaways

    In conclusion, walking during pregnancy offers a range of valuable benefits for both the mother and the baby. This low-impact exercise promotes healthy circulation, supports placental function, and contributes to a balanced maternal weight, creating a healthy environment for the baby's optimal development. Embracing the benefits of walking can empower expectant mothers to nurture their health and the well-being of their growing baby.


    1. Connolly, C. P., Conger, S. A., Montoye, A. H. K., Marshall, M. R., Schlaff, R. A., Badon, S. E., & Pivarnik, J. M. (2018). Walking for health during pregnancy: A literature review and considerations for future research. Journal of Sport and Health Science

    2. Davenport, M. H., & Hayman, M. (2022). Physical activity during pregnancy: Essential steps for maternal and fetal health. Obstetric Medicine.


    Walking During Pregnancy: Benefits, Safety Tips, and Best Practices for each trimester in Tamil

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    Written by

    Kavita Uprety

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