- Benefits of walking in pregnancy
- Walking plan for pregnant women
- Walk plan for the 1st Quarter
- 2nd Quarter walking plan
- Walking Plan for the 3rd Quarter
This walking training for pregnant women can be followed by women athletes or sedentary and, in most cases, can be performed throughout the pregnancy. In this plan, it is advisable to walk between 15 and 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 and at a light pace, in the first months of pregnancy, due to the increased risk of miscarriage and, at the end of pregnancy, because of the discomfort that the volume of the belly brings to the woman.
Walking also helps pregnant women to maintain their ideal weight. Enter your details for a personal assessment:
Benefits of walking in pregnancy
Walking is one of the best exercises for pregnant women because:
- Helps to not get too fat in pregnancy; Does not overload the joints of the knees and ankles; Prevents swelling of the legs; Improves balance because it strengthens the muscles, especially the hips and legs.
Walking also helps pregnant women to maintain their ideal weight. Enter your details for a personal assessment:
Attention: This calculator is not suitable for multiple pregnancies.
Regular exercise during pregnancy also facilitates normal delivery. See other examples of exercises in: Exercises to facilitate normal childbirth.
Walking plan for pregnant women
The walking training can be done outdoors or on the treadmill and most of the time it must be carried out throughout the pregnancy, alternating between moments of slower and faster walking.
The walking time should vary between 15 and 40 minutes and must be adapted to the month of pregnancy in which the pregnant woman is. Thus, the plan must respect:
- Light pace : the pace should be slow, corresponding to about 4 km / h on the treadmill and, it serves to warm up the body and prepare the muscles and joints and to help the body recover after the effort; Moderate rhythm: the pregnant woman's step can vary between 5 to 6 km / h, allowing to speak naturally without becoming breathless.
Before and after the walk, the pregnant woman can do some stretching exercises, mainly for the legs and hips that can be indicated by the gym teacher. See some examples in: Stretching exercises in pregnancy.
Walk plan for the 1st Quarter
At this stage, the pregnant woman is more likely to experience nausea and vomiting, and also has a higher risk of miscarriage, which may decrease the desire to exercise. Therefore, the woman must walk, but she must keep a slow pace, walking 2 to 3 times a week for 15 to 30 minutes, preferably outdoors, in a calm and peaceful place.
2nd Quarter walking plan
In the 2nd trimester of pregnancy, the pregnant woman should slowly increase the walking time and the number of times she walks per week, ranging from 3 to 5 times. Following is a walking plan for pregnant women at this stage of pregnancy.
| Gestation week | Training | Indications |
| 13th week |
20 min Mon | Wed | Fri |
5 min light + 10 min moderate + 5 min light |
| 14th week | 20 min Mon | Wed | Fri | Sun | 5 min light + 10 min moderate + 5 min light |
| 15th to 16th week | 20 min Mon | Wed | Fri | Sat | Sun | 5 min light + 10 min moderate + 5 min light |
| 17th to 18th week | 25 min Mon | Wed | Fri | Sun | 5 min light + 15 min moderate + 5 min light |
| 19th to 20th week | 30 min Mon | Tue | Wed | Sat | Sun | 5 min light + 20 min moderate + 5 min light |
| 21st to 22nd week | 35 min Mon | Tue | Wed | Fri | | 5 min light + 25 min moderate + 5 min light |
| 23rd to 24th week | 40 min Mon | Tue | Fri | Sat | Sun | 5 min light + 30 min moderate + 5 min light |
In case the pregnant woman finds it difficult to comply with this plan, she should reduce 5 minutes of training each week.
Walking Plan for the 3rd Quarter
In the 3rd trimester, the pregnant woman should reduce the walking time, as it is at this stage that back pain increases due to the increase in the belly, causing greater discomfort. In this way, the pregnant woman can use the following plan:
| Gestation week | Training | Indications |
| 25th to 28th week | 30 min Mon | Tue | Wed | Sat | Sun | 5 min light + 20 min moderate + 5 min light |
| 29th to 32nd week | 25 min Mon | Wed | Fri | Sun | 5 min light + 15 min moderate + 5 min light |
| 33rd to 35th week | 20 min Mon | Wed | Fri | Sun | 5 min light + 10 min moderate + 5 min light |
| 36th to 37th week | 15 min Tue | Wed | Fri | Sun | 3 min light + 9 min moderate + 3 min light |
| 38th to 40th week | 15 min tue | thu | sat | | 3 min light + 9 min moderate + 3 min light |
To maintain a healthy pregnancy, the pregnant woman, in addition to walking, must maintain a balanced diet. Watch the video for some tips.
Also know other exercises that the pregnant woman can do:
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Can pregnant women do weight training?
