Pregnancy is a period during which the body undergoes significant changes. As a result of these changes, pregnant women often experience fatigue and physical discomfort.

In addition to getting enough sleep, light exercise can also help relieve muscle tension and make the body feel fresher during pregnancy. One recommended form of light exercise is walking.

Benefits of walking during pregnancy

According to the American College of Obstetricians and Gynecologists (ACOG), there are several benefits of walking for pregnant women, including:

• Reducing the risk of gestational diabetes
• Reducing the risk of preeclampsia
• Reducing the risk of cesarean delivery
• Improving mood
• Improving sleep quality
• Helping manage weight during pregnancy
• Keeping muscles strong and reducing back pain
• Helping keep the body moving
• Reducing constipation
• Maintaining and improving overall cardiovascular health

Tips for walking during pregnancy

Pregnant women do not need to engage in heavy and excessive exercise. Exercising for 30 minutes five times a week is sufficient to reap health benefits during pregnancy. Here are some safe walking tips for pregnant women:

In the first trimester:

• Walking is one of the safest and most beneficial exercises for pregnant women, including during the first trimester. First, wear shoes that provide good support for your feet and ankles. Choose comfortable shoes with non-slip or-too-high soles
• Start at a slow and relaxed pace to allow your body to warm up. This pace can be gradually increased
• Choose a safe route and avoid uneven and slippery surfaces
• Maintain good posture
• Carry a water bottle and drink regularly while walking
• Don't walk too far, and listen to your body. There's no need to push yourself too hard
• During the first trimester, you can start walking for 5–10 minutes. Then, you can increase the duration by 5 minutes per week until reaching 30 minutes

In the second trimester:

Your belly size and feet may have changed in the second trimester. You may need larger shoes as your feet may swell slightly. Also, choose loose and comfortable clothing, especially around the stomach area. Choose clothes made from sweat-absorbing materials.

Warm up before walking to prepare your body and reduce the risk of injury. In the second trimester, you may need to consider shorter distances than before.

In the third trimester:

• At this stage, you may experience some limitations and changes in your body. You need to listen to your body more and stop when you feel tired or uncomfortable
• Choose a flat route, and avoid uphill or downhill routes. Avoid walking in direct sunlight or in excessively hot temperatures
• It's advisable to have a companion for extra support and to ensure safety. Watch for signs of labor such as regular contractions, changes in cervical mucus, and possible amniotic fluid leakage

Walking is indeed beneficial for pregnancy, but you need to be aware that every pregnant woman's condition is different. Discuss with your doctor first if you want to walk or engage in other exercises during pregnancy.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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