Walk This Way: Safe Walking Workout For Pregnant Women | Fit Pregnancy

Pregnancy-Safe Walking Workout

Here’s a trimester-by-trimester guide to the perfect walking workout for pregnant women of all sizes, shapes and fitness levels.

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Trimester 3 (26-40 weeks)

Beginner

Try to stick with the five- to six-days-a-week goal, but be prepared to slow down as your belly gets bigger.

  • If you are beginning this program in your third trimester, start by walking 10 minutes a day, four to six days a week.
  • If your energy slumps, decrease the length of your walks or break them down into shorter sessions.
  • Aim to maintain the same total minutes of walking per week as at the end of the second trimester, but know that your pace—and thus the distance you cover—will naturally decrease.
     

Your Goal: Toward the end of the trimester, try walking 15-30 minutes a day, five to six days a week.

Intermediate

Speed and distance take a back seat to consistency now. The goal is to keep walking for the same number of minutes whenever you feel you can.

  • If you are beginning this program in your third trimester, start by walking 10-20 minutes a day, four to six days a week.
  • Be ready to reduce the speed and distance of your walks as your pregnancy progresses. You may also want to drop a day.
  • Break up your longer walks into shorter sessions if that’s more comfortable for you.
     

Your Goal: Toward the end of the trimester, try walking 20-45 minutes a day, five to six days a week.

Advanced

This trimester is all about staying comfortable, so keep the focus on simply remaining active.

  • If you are starting in your third trimester, begin by walking 20-50 minutes a day, four to six days a week.
  • Forget about speed and distance, and don’t push beyond an RPE of 7.
  • Divide your walks into shorter sessions if that’s more comfortable for you.
     

Your Goal: Toward the end of the trimester, try walking 25-50 minutes a day, five to six days a week.

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