Whether you just found out you're pregnant, or you're just about to give birth, your feet can be the best fitness equipment around. That's because walking is something you can safely do right up until you deliver, and you don't need to belong to a gym.

"Walking is an ideal activity during pregnancy because it doesn't stress your body in any way that's unfamiliar," says Mark Fenton, MS, a former competitive race walker and co-author of Walking Through Pregnancy and Beyond: How Expectant Moms Can Walk Through a Happy and Healthy Pregnancy and First Year.

The latest research shows that regular exercise during pregnancy strengthens women's bodies to help them withstand the rigors of pregnancy, and helps reduce women's risk of developing two of the most dangerous illnesses associated with pregnancy: gestational diabetes and pre-eclampsia.

According to an article in American Family Physican, exercise may also help you sleep better, shorten your labor, and result in fewer medical interventions during delivery. If those aren't enough reasons to ask your physician about a prenatal walking program, consider that many women say exercising reduces the aches and pains associated with pregnancy, and boosts their energy levels and self-esteem.

Yes, walking is actually an ideal fitness activity. If your pregnancy is progressing normally, and your doctor or midwife doesn't object, there's no reason you can't start a moderate walking routine. In fact, if your pregnancy is not considered high-risk, your physician will probably encourage you to exercise. However, here are a few safety tips to keep in mind:

•Consistency is more important than intensity. Your walking workouts don't have to be vigorous, although they should be regular (at least three times a week), rather than sporadic. This isn't a time you should train hard, emphasizes Fenton. The goal should be to maintain a fitness level you feel good about, so you can withstand labor and recover from childbirth more quickly.

•You can stay fit and still take it easy. If you exercised regularly before your pregnancy, resist the urge to compare yourself to how fit you used to be. Who cares if you walk half the distance that you usually do? If you walk on a treadmill, forget about the readout on the computer. Exercise during pregnancy isn't a competition! Remember that you're supporting two cardiovascular systems now, and it's natural to tire more quickly than you did before.

Besides paying a little more attention to where you're going so you don't lose your balance, the main thing is to protect your back. Even during the early weeks of pregnancy when weight gain and a changing center of gravity aren't issues yet, pay attention to your posture: Keep your chin parallel to the ground, but don't jut your chin out or stare at your feet, either. Keep your eyes forward and your shoulders back.

Choose shoes that are meant for walking, rather than running. Walking shoes provide the support you need so that your feet don't turn inward or outward excessively. Make sure your shoes fit well: They shouldn't feel too tight or rub your ankles or toes. As your pregnancy progresses and you gain weight, you may be more comfortable in light hiking shoes. Plus, as your baby grows, your center of gravity changes, which can affect your balance. Light hiking shoes may help you keep your balance on uneven ground because they provide more traction.

Even if you break up your walks into several short sessions throughout the day, you'll still reap the physiological benefits. Most physicians say it's okay for a woman to maintain her current level of fitness during pregnancy, but she shouldn't try to increase it. Here's how you might alter your program as your pregnancy progresses:

•First trimester. Ease into it. Aim for at least one leisurely walk every day. Some days you might only feel like taking a 10-minute stroll to the bus stop in the morning, but a second 15- or 20-minute walk at lunch may boost your energy for the rest of the afternoon. This is the time to establish an activity habit, even if you're struggling with nausea, notes Fenton, because walking seems to help ease those symptoms. (If you're used to a daily run, it's fine to continue that, if you feel up to it.)

•Second trimester. Your energy levels have returned to normal! Take advantage of this stage of pregnancy when most women report they feel their best, and alternate between long, slow rambles and shorter, more intense walks. Or just do whatever works: The key is to keep moving without overdoing it.

•Third trimester. This may be a time for slowing down a bit, but definitely don't quit. When it comes to exercise during the last part of pregnancy, it's back to square one for many women. Try dividing your walks into several short outings each day, rather than a single long one. Since you may be off-balance by this point, choose the safest, flattest route.

Regular exercise gives you energy and keeps you healthy during pregnancy, according to experts at the American College of Obstetricians and Gynecologists. It also helps you feel better during a time when your body is undergoing tremendous changes. Here's a summary of the current exercise guidelines from the American College of Obstetricians and Gynecologists and other medical experts:

•Continue mild to moderate exercise routines at least three days a week.

•Never exercise to exhaustion.

•Don't exercise in hot, humid weather or when you are sick with a fever.

•Drink extra water on the days you exercise, and keep a bottle with you as you walk.

•Avoid activities that may cause you to lose your balance, especially during your third trimester.

•Avoid bouncing or jerky movements.

•Make up the calories you use walking. Women in the second and third trimester need an extra 300 calories a day -- and that's without exercise. If you walk, eat more to compensate for what you burn.

•Wear clothing appropriate for the weather conditions.

•Make sure your body temperature stays below 101 degrees F.

Stop exercising immediately and call your physician if you experience any of the following symptoms: pain, vaginal bleeding, dizziness or lightheadedness, increased shortness of breath, rapid heartbeat, difficulty walking, uterine contractions or chest pain. Also stop and call your doctor if you feel cold or clammy, notice an absence of fetal movement, feel abdominal or pelvic pain, experience sudden swelling in the hands, face, or ankles, or notice fluid leaking from your vagina.

Finally, if you incorporate regular exercise into your day when you're pregnant, you're more likely to maintain the program and be more fit after delivery, which is good news for you and your baby.

-- Dana Sullivan is a writer in Reno, Nevada. Her work has appeared in several national magazines, including Parenting, Parents, Fit Pregnancy, Real Simple and Self. She is co-author of The Essential C-Section Guide (Broadway Books/Random House, 2004).

References

First published February 3, 2005
Last updated March 17, 2008
Copyright © 2005 Consumer Health Interactive

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