It is important that pregnant women participate in some form of exercise during pregnancy – and walking is one of the best forms of exercise recommended. Indeed, walking is one of the most commonly chosen forms of physical activity during pregnancy – and provides several health benefits to both mother and developing fetus.
Why you should walk during pregnancy
During pregnancy, exercise can help you stay in shape and prepare for labour and delivery. All pregnant women should see their obstetrician or midwife prior to going on any exercise programme – including walking.
Walking is a low-impact exercise that can be done almost anywhere and at any time. You only need a good, comfortable pair of sneakers and a water bottle, and a safe place to walk. Most experts recommend that healthy women get at least 150 minutes per week of moderate-intensity activity, ideally spread out across the week. Walking, even at a brisk pace, can be performed while running errands, going to or from work, socialising with friends, or even talking on the phone.
Walking is unique in that it appears resistant to a number of these barriers that limit other types of physical activity participation.
There are numerous benefits for the pregnant woman if she walks during pregnancy. These include the following:
• Reduces the risk of complications during pregnancy and delivery. Studies show that women who exercise regularly have a lower risk of developing gestational diabetes or having unplanned caesarean sections.
• Helps the pregnant burn calories so that she keeps her weight in check. Less weight during pregnancy means it is less likely she will deliver prematurely – and more likely she will return to her pre-pregnancy weight sooner.
• Boosts mood and energy levels.
• Eases back pain and other aches. Back pain during pregnancy is common, and can often interfere with daily activities and sleep. Walking can help keep back muscles strong and warm up so that they can support the growing uterus/ abdomen and not become stiff.
• Helps the pregnant woman to sleep better by burning off excess energy so that she is tired and can doze off to sleep more easily. Just make sure the exercise is done well before bedtime or walking may have the opposite effect.
• Relieves constipation which is a common symptom during pregnancy. Exercise helps move food through the digestive tract faster, so less water is absorbed in the colon, making stools softer and easier to pass. Walking helps to reduce bloating and swelling during pregnancy.
• Makes or keeps muscles strong, making delivery and recovery easier.
Walking during pregnancy is also associated with a lower risk of postpartum weight retention.
Ways to make walking during pregnancy more successful
Walking during pregnancy can be done at all stages of the pregnancy – provided you have gotten the OK from your obstetrician.
If you were active before pregnancy, staying active during your pregnancy should be fairly simple. If not, then you should start slowly, walking for five minutes a day, for example, and building up to 30 minutes or more. The following might prove beneficial to the pregnant woman:
• Always start hydrated during walking. You might need to carry some water with you as you walk. If it is too hot you could walk indoors. Walking early in the morning, or late evening, might be a good idea so you do not get overheated.
• Always listen to your body. Do not be afraid to take a rest or do walking in sessions.
• As your pregnancy advances, remember the centre of gravity of your body changes. Avoid slippery surfaces. Avoid tripping.
• Stop walking if you feel dizzy, have vaginal bleeding, or trouble breathing. Call your obstetrician as soon as possible if you experience these symptoms.
Why you should see your doctor prior to walking
It is important for all pregnant women to have regular prenatal care. Your doctor can advise you whether you can walk or do other forms of exercise during pregnancy. There are a few reasons why your doctor might caution you not to walk during pregnancy. These might include the following:
• Some forms of heart and lung disease
• Preeclampsia or high blood pressure that develops for the first time during pregnancy
• Cervical problems
• Persistent vaginal bleeding during the second or third trimester
• Placenta (afterbirth) problems
It may also not be safe to exercise during pregnancy if you have any of these other complications:
• Preterm labour during your current pregnancy
• A multiple pregnancy at risk of preterm labour
• Premature rupture of the membranes
• Severe anaemia
Conclusion
Walking is the most commonly chosen type of physical activity during pregnancy and provides several health benefits to both mother and child. Prior to starting any form of physical activity talk to your obstetrician or midwife. Walking is a great – safe exercise for the vast majority of pregnant women. It is an ideal way to make sure the pregnant woman is getting the exercise she needs in pregnancy.
Ask Your Dr is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG is an obstetrician/Gynaecologist and Family Doctor with over thirty-eight years in clinical practice. Dr Brett Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 497 5828).
