Walking in pregnancy: the easiest and safest exercise

Walking is the most accessible exercise in pregnancy. You do not need a gym membership, special clothes or a sporting background; stepping out of the door is enough. It puts relatively little strain on the joints, and you can easily adjust the pace.

What walking does for you

For many people regular walking boosts circulation, can ease swelling and heaviness in the legs, may help with constipation and supports better sleep. Time outdoors also lifts the mood. It is also a gentle way to build stamina for birth.

In the first trimester, when nausea and tiredness are around, even short walks can give you energy. In the last months, slowing the pace and walking short and often feels easier for many. In every stage, the measure is how you feel that day.

How to start

Begin at an easy pace for a short time and build up according to how your body responds. A sample plan:

1. Weeks 1–2: 10–15 minutes a day at a relaxed pace.
2. Weeks 3–4: 20 minutes a day, 4–5 days a week.
3. After that: work up to 30 minutes a day. You can split it into three 10-minute walks if you like.

If you are already active, you can keep your current routine; cutting back on time or pace later in pregnancy is perfectly usual.

What pace is right?

Aim for a pace where your breathing picks up a little but you can still talk. If sentences become hard, slow down a bit. Take more breaks on hills and in warm weather. You do not need to track your heart rate; the talk test is usually enough.

The right shoes and clothes

Feet can swell in pregnancy and may even grow a size, and your centre of balance shifts. So:

• Choose supportive sports shoes that hold the foot well and have a non-slip sole.
• Consider going up half a size; feet are a little more swollen in the afternoon.
• Dress in breathable, loose layers.
• Pick a supportive sports bra and, if needed, maternity leggings that do not squeeze the belly.
• Watch for the risk of falling on slippery, icy or uneven ground.

What you can do

• Choose the cooler hours of the day and carry water.
• If possible, walk with someone or take your phone.
• Warm up with 5 minutes of slow walking and slow down at the end.
• If you have back or groin pain, shorten your stride; this sometimes helps.
• Make it enjoyable: music, a friend or a green route can keep you motivated.

On a tired day a short walk still counts; and if not, resting is fine too.

When to contact your doctor

Stop walking and contact your doctor if you notice:

• Vaginal bleeding or leaking fluid
• Regular, painful contractions
• Dizziness or feeling faint
• Shortness of breath that starts without exertion, or chest pain
• Pain, redness or swelling in one leg
• A clear decrease in your baby's movements

For chest pain, fainting or heavy bleeding, call 112 (or your local emergency number). This article is for information only; your doctor's or midwife's advice for your personal situation always comes first.