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Fitness Walking

pregnant-shopping-200wWalking During Pregnancy

Fitness walking can be a tremendous way to exercise during pregnancy. It is one of the easier ways to start exercising if you haven't previously been active. It can be as gentle or as challenging as you need it to be. Walking eases constipation, along with aches and pains, helping you to sleep better at night. With common sense and moderation, you should be able to enjoy a walking routine throughout all of your nine months of pregnancy. Always talk to your midwife or health care provider before starting.

Pay Attention To Walking Posture

  • Stand tall, chin level, with a natural cure to your back.
  • Don't hunch your shoulders.
  • Keep arms relaxed, swinging them forward and back, not across the body.

What Should I Wear?

The most important item that you will need to invest in for fitness walking is a good pair of athletic shoes. There is nothing worse for your legs and back than old shoes that have no support left. Because you weigh more than usual, your joints are under extra stress, and they need all the shock absorption they can get. Your feet may swell to the point where you need shoes a half-size bigger than usual. You will also want to wear comfortable clothing appropriate for the season.


Weather Restrictions

  • If the weather sends you indoors and onto a treadmill, remember to hold on to the rails (but not with a death-grip). Treadmills require more balance than walking on the ground.
  • In summer, wear a sun hat and carry a spray bottle filled with water for cooling off.
  • Don’t walk in very hot or humid weather, because your heart rate elevates more rapidly and your body overheats more quickly.
  • Don’t walk when the ground is icy, because your sense of balance is not what it used to be.

Tips To Avoiding Problems

  1. As your pregnancy progresses, avoid steep hills, which make your heart rate soar and may put more pressure on your lower back.
  2. Always keep your walk to a moderate pace (you should be able to talk or carry on a conversation without any trouble).
  3. Protect your skin with sunscreen no matter what the season.
  4. Bring drinking water with you to avoid dehydration.
  5. It is better to take a couple of shorter walks, rather than one long walk. Remember, just do what feels comfortable to you.
  6. Never walk to the point of exhaustion or breathlessness. This forces your body to use oxygen that should be going to baby.
  7. In the second and third trimesters, don't walk outside after dark unless the area is brightly lit — you're at increased risk of stumbling and falling if you can't see where you're going.
  8. As you get closer to your due date, you might also want to consider walking on a track. Not only is the surface easier on your body, but you might feel safer knowing that you won't get stuck far from home or your car in case of an emergency.


STOP if you experience pain, bleeding, dizziness, faintness, sudden swelling, lack of normal fetal movement, an abnormally rapid heartbeat or extreme fatigue.