Pregnancy Walk Training

This workout for pregnant women can be followed by athletic or sedentary women and, in most cases, can be performed throughout the entire gestation. In this plan, it is advised to walk 15 to 40 minutes a day, about 3 to 5 times a week, but it is important to consult the obstetrician before starting the walks.

Generally, the pregnant woman should take a short walk at a light pace in the first few months of pregnancy due to the increased risk of miscarriage and, at the end of pregnancy, because of the discomfort that the belly volume brings to the woman.

Walking also helps pregnant women maintain their ideal weight. Enter your details for a personal evaluation:

Benefits of walking in pregnancy

Walking is one of the best exercises for pregnant women because:

• Helps not get too heavy in pregnancy;
• Does not overload the joints of the knees and ankles;
• Prevents swelling of the legs;
• Improves balance because it strengthens muscles, especially the hip and legs.

Walking also helps pregnant women maintain their ideal weight. Enter your details for a personal evaluation:

Attention: This calculator is not suitable for multiple pregnancies.

Regular exercise in pregnancy also facilitates normal labor progression. See other examples of exercises in: Exercises to facilitate normal delivery.

Walking plan for pregnant women

Hiking can be done outdoors or on the treadmill and most of the time it should be performed throughout pregnancy, alternating between slower and faster walking times.

The walking period should vary between 15 and 40 minutes and must be adapted to the month of gestation in which the pregnant woman is. In this way, the plan must respect:

• Light pace : The pace should be slow, corresponding to about 4km / h on the treadmill, and serves to warm up the body and prepare muscles and joints and to help the body recover after exertion;
• Moderate rhythm: The step of the pregnant woman can vary from 5 to 6 km / h, allowing you to speak naturally without being panting.

Before and after the walk, the pregnant woman can do some stretching exercises, especially for the legs and hip that can be indicated by the gym teacher. Learn some examples in: Stretching exercises in pregnancy.

1st Quarter Walk Plan

At this stage the pregnant woman is more likely to have nausea and vomiting, and also has a higher risk of miscarriage, which may decrease the desire to exercise. Therefore, the woman should walk, but she should keep a slow pace, walking 2-3 times a week for 15 to 30 minutes, preferably outdoors, in a quiet and calm place.

Walking plan for the 2nd Quarter

In the 2nd trimester of pregnancy, the pregnant woman should slowly increase the walking time and the number of times she walks a week, varying between 3 and 5 times. Following is a plan to walk for pregnant women at this stage of pregnancy.

In case the pregnant woman feels difficulty fulfilling this plan, she should reduce 5 minutes of training each week.

3 rd Quarter Walking Plan

In the third trimester the pregnant woman should decrease the time of the walk, because it is at this stage that back pains increase due to the increase of the belly, bringing greater discomfort. In this way, the pregnant woman can use the following plan:

In order to maintain a healthy pregnancy, the pregnant woman besides walking should maintain a balanced diet. Watch the video for some tips.

Also know other exercises that the pregnant woman can do:

• Water exercises for pregnant women

• Can pregnant women do bodybuilding?