During pregnancy, it’s common to experience lower energy levels—after all, you’re busy creating a new life, which is no small feat! However, even though you might feel like resting more often, it’s important to stay active for about 30 minutes each day.

Exercise is crucial for both your health and your baby’s well-being. The Centers for Disease Control and Prevention (CDC) advises that healthy pregnant women should aim for at least 150 minutes of moderate-intensity activity each week, ideally spread out over several days.

At Stork MultiSpeciality Hospital in Kompally, our team of gynecologists recognizes that walking is an excellent exercise option for many pregnant women. We’ve put together a list of the many benefits it provides for you.

Walking is highly beneficial for pregnant women due to several key reasons:

1. Improves Circulation: Walking helps improve blood circulation, which is crucial during pregnancy to prevent swelling and varicose veins.
2. Supports Healthy Weight Gain: Regular walking can help pregnant women maintain a healthy weight, which is important for both maternal and fetal health.
3. Boosts Mood: Physical activity, including walking, can help reduce stress, anxiety, and symptoms of depression by releasing endorphins, which are natural mood enhancers.
4. Enhances Stamina and Fitness: Walking keeps muscles toned and improves overall fitness, which can make labor and delivery easier.
5. Reduces the Risk of Gestational Diabetes: Regular walking can help control blood sugar levels, reducing the risk of developing gestational diabetes.
6. Eases Constipation: Walking stimulates digestion, helping to prevent constipation, a common issue during pregnancy.
7. Supports Better Sleep: Physical activity, like walking, can help improve sleep quality, which can be challenging during pregnancy.
8. Prepares the Body for Labor: Walking can help strengthen the pelvic muscles, which can be beneficial during labor and delivery.
9. Promotes a Healthier Pregnancy: Walking is a low-impact exercise that can be safely continued throughout pregnancy, promoting overall health for both mother and baby.
10. Increases Energy Levels: Regular walking can help combat fatigue by boosting energy levels and improving overall endurance.

Before starting or continuing any exercise routine, including walking, pregnant women should consult with their healthcare provider to ensure it’s safe for their specific circumstances.

Safety Tips for Walking During Pregnancy

If you were active before pregnancy, maintaining your routine should be relatively easy. If you’re new to exercise, start slowly—perhaps with a five-minute walk each day—and gradually work up to 30 minutes or more. Always consult your gynecologists & obstetrician at Stork MultiSpeciality Hospital, Kompally before beginning any exercise routine during pregnancy.

Here are some general tips to keep in mind:

• Stay Hydrated: Carry a water bottle with you and drink frequently. If the weather is hot, consider walking indoors to avoid overheating.
• Listen to Your Body: Don’t push yourself too hard. While exercise is important, pregnancy is not the time to overexert yourself. If you feel tired, take a break. You can always split your walk into two shorter sessions if needed.
• Watch Your Step: As your belly grows and your center of gravity shifts, be mindful of your footing to avoid tripping or falling.
• Know When to Stop: If you feel dizzy, experience vaginal bleeding, or have trouble breathing, stop walking immediately and contact your doctor.