Walking During Pregnancy: Managing Pelvic Pain, Key Benefits, and Essential Tips

Walking is a gentle and highly beneficial form of exercise throughout pregnancy. It's important to stay attuned to your body's signals and adjust your pace or duration accordingly.

Whether you’re expecting your first child or your fifth, maintaining an active lifestyle can alleviate common pregnancy discomforts and support a smoother labor experience.

If you’re new to exercise or unsure about safe activities during pregnancy, walking is a highly recommended option due to its accessibility and low impact.

Walking is a moderate-intensity aerobic activity endorsed by healthcare professionals for pregnant individuals because it effectively promotes cardiovascular health without overstraining muscles or joints.

Below, we delve into the safety, benefits, and trimester-specific advice for walking during pregnancy to help you stay healthy and comfortable.

Is Walking Safe During Pregnancy?

The Centers for Disease Control and Prevention (CDC) advises healthy pregnant and postpartum individuals to aim for 150 minutes of moderate exercise weekly, which can be divided into five 30-minute brisk walking sessions.

Walking is considered a safe exercise during pregnancy as it supports your cardiovascular system while being gentle on your body. The CDC confirms that walking carries minimal risk and does not generally increase the chance of complications such as preterm labor, miscarriage, or low birth weight.

However, every pregnancy is unique. It’s essential to consult your healthcare provider to confirm that walking or any other exercise is appropriate for your specific situation.

Top Benefits of Walking While Pregnant

Although morning sickness or fatigue might make exercise seem daunting, staying active offers numerous advantages that contribute to your overall well-being during pregnancy.

The American College of Obstetricians and Gynecologists (ACOG) highlights that walking and similar moderate exercises can reduce the risk of gestational diabetes, preeclampsia, and the likelihood of cesarean delivery.

Additional benefits include:

• Supporting healthy weight gain throughout pregnancy.
• Strengthening muscles to alleviate back pain.
• Promoting regular bowel movements and combating constipation.
• Maintaining or enhancing overall fitness levels.
• Boosting cardiovascular health by engaging the heart, lungs, and blood vessels.
• Facilitating postpartum weight loss when continued after birth.

Research reviews, such as one from 2009, also demonstrate that walking can improve mood and reduce common pregnancy aches.

Other moderate activities with similar benefits include:

• Swimming
• Stationary cycling
• Pregnancy-focused dance, yoga, or fitness classes

Related: Discover the best pregnancy exercise apps to keep you motivated.

Understanding Pelvic and Abdominal Pain During Pregnancy

Mild pelvic or abdominal discomfort is often normal as your body adapts to your growing baby. Ligaments and muscles stretch, which can cause soreness.

If walking intensifies your pain, consider reducing your activity and monitoring symptoms to rule out premature labor.

Seek immediate medical advice and stop exercising if you experience:

• Vaginal bleeding or fluid leakage
• Dizziness or fainting
• Shortness of breath before activity
• Chest pain
• Severe headaches
• Weakness
• Calf swelling
• Regular or painful contractions

Persistent or worsening pelvic pain may indicate symphysis pubis dysfunction (pelvic girdle pain), a condition caused by loosened joints and stretched ligaments. Your doctor may recommend physical therapy to relieve symptoms and improve mobility.

Walking Tips for Each Trimester

Regardless of your pregnancy stage, always wear supportive footwear such as athletic sneakers to protect your feet and joints.

Maintain hydration by drinking water before and after your walks. Experts recommend about 2.7 liters (approximately eleven 8-ounce glasses) daily.

Plan routes with accessible restroom facilities if needed.

First Trimester

During the first trimester, fatigue and nausea are common, and you might be new to exercise. Start slow, beginning with as little as 5 minutes per day and gradually increasing by 5 minutes weekly until reaching 30 minutes.

If you were active before pregnancy and feel well, continuing your usual workouts, including more vigorous activities like running, is generally safe with your doctor's approval.

Second Trimester

Energy often improves in the second trimester, making it a great time to increase your walking pace. Aim for brisk walking but avoid overexertion – you should be able to talk comfortably during your activity.

Third Trimester

As your belly grows, your center of gravity shifts. Opt for flat, even walking surfaces to reduce fall risk. If pelvic pain arises, consider using a pregnancy support belt to ease joint pressure.

Related: Explore the best trimester-specific pregnancy workouts.

When to Reduce or Pause Walking

Certain medical conditions may require you to limit or stop exercising. Consult your healthcare provider if you have:

• Heart or lung conditions
• Cerclage placement
• Multiple pregnancy with preterm labor risk
• Placenta previa after 26 weeks
• Ruptured membranes
• Preeclampsia or high blood pressure
• Severe anemia

Listen to your body. If you feel unusually fatigued, consider shorter walks, gentle yoga, or rest. Persistent tiredness should be discussed with your doctor to rule out underlying issues like anemia.

Related: Nutrient-rich iron foods to support your pregnancy.

Consulting Your Healthcare Provider

Walking is safe for most pregnant people, but always check with your doctor before beginning any new exercise routine. Follow personalized recommendations based on your health and pregnancy progress.

Contact your provider immediately if you experience symptoms such as regular contractions, vaginal bleeding or fluid leaks, chest pain, swelling, or headaches.

Keep all prenatal appointments to monitor your and your baby’s health and discuss any concerns in person.

Final Thoughts

Walking is a simple yet powerful way to stay active during pregnancy. With just supportive shoes and a safe walking path, you can enjoy this accessible exercise today.

Carry water to stay hydrated, listen to your body, and enjoy the journey. Soon, you’ll be strolling with your little one beside you!

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