Walk On | Fit Pregnancy

Walk On

Prenatal exercise doesn't have to be complicated. Our beginner, intermediate and advanced walking workouts show you just how easy (and effective) it can be.


Trimester 3
(26-40 weeks)

Beginner
You've never exercised or do so rarely.
Try to stick with the 6-days-a-week goal, but listen to your body and be prepared to slow down as your belly gets bigger.
• Aim to maintain the same total walking minutes per week as at the end of the second trimester, but know that your pace--and thus the distance you cover--will naturally decrease.
• Break up walks into shorter, 10- or 15-minute sessions whenever that feels more comfortable.

Monday - walk 15 minutes
Tuesday - take 3 10-minute walks
Wednesday - walk 15 minutes
Thursday - take 2 10-minute walks
Friday - off
Saturday - take 2 15-minute walks
Sunday - take 2 10-minute walks

Intermediate
You're active, but exercise may be sporadic.
Speed and distance take a backseat to consistency now. The goal is to keep walking for the same number of minutes, whenever you feel that you can.
• Be ready to reduce the speed and distance of your walks as your pregnancy progresses.
• Break up walks into 2 or more shorter sessions whenever that feels more comfortable.

Monday - walk 30 minutes
Tuesday - take 2 20-minute walks
Wednesday - walk 30 minutes
Thursday - take 2 20-minute walks
Friday - off
Saturday - walk 60 minutes
Sunday - walk 25 minutes

Advanced
You're fit and exercise 4 or more times per week.
This trimester is all about staying comfortable, so try to let go of any plans to keep building fitness at this point, and focus on staying active regularly to enable you to bounce back more quickly after you deliver.
• Keep walking 6 days a week, but forget about speed, and don't push beyond an RPE of 7. (See "How to Keep It Safe," opposite page.)
• Switch to walks that are similar in length, and divide them into shorter sessions whenever that feels more comfortable.

Monday - walk 30 minutes
Tuesday - take 2 walks: 25 & 20 minutes
Wednesday - walk 30 minutes
Thursday - take 2 30-minute walks
Friday - off
Saturday - walk 60 minutes
Sunday - walk 30 minutes

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