Walking and pregnancy

Benefits of walking

There are lots of benefits to keeping active during pregnancy. There are more good reasons to start walking too. 

• It is free.
• You do not need expensive kit.
• You can do it wherever you are.
• It is easy to fit into your day – for example, at lunch or for short journeys instead of using the car. Or you could get off the bus a stop early and walk the rest of the way.
• You can walk alone or with friends. 
• It is low impact, so you can do it right up to the birth if you feel okay.
• You can continue after the birth, taking your baby out and about in the pram.

Download our guide to staying active in pregnancy

Tips for walking in pregnancy

Try to walk faster than you normally would so that your heart is beating faster. 

If you exercised before pregnancy, aim for at least 150 minutes of physical activity, such as walking, every week.

If you are new to exercise, start off gently and gradually build up your speed and distance.  

If you are planning to walk fast or go on longer walks: 

• wear comfortable shoes
• stay on level ground
• walk tall and pull your tummy muscles in
• make sure you can pass the ‘talk test’
• avoid walking in hot weather – try going out early or late in the day when it is cooler
• take water and healthy snacks with you
• think about using a pedometer or step-counting app to keep track of your movements and see your progress.
• Listening to music or trying out new places to walk will help keep walking interesting. 

“I loved finding new routes on our walks and talking through our days with my partner.”
Chloe