Walking Guide by Trimester

1st Trimester (Weeks 1-12): Nausea and fatigue can be intense during this period. Walking at a gentle pace for 15-20 minutes a day is sufficient and very valuable. Walking in the early morning can help relieve nausea. Choosing flat, safe surfaces is a good idea. Taking a break when you want to rest without pushing yourself is perfectly fine.

2nd Trimester (Weeks 13-27): This is the period when your energy is at its peak! You can increase to 30-45 minutes a day. Walking at a moderate pace — a speed where you can talk but not sing — can be beneficial. Drinking plenty of water and protecting from the sun is important.

3rd Trimester (Weeks 28-40): Your center of gravity is changing and balance may decrease. A 20-30 minute walk is a good goal for this period. Keeping it short rather than increasing the pace may be more comfortable. If you feel Braxton Hicks contractions, stopping to rest is best. If your ankles are swollen, resting with your legs elevated can provide relief.

General tips: Wearing comfortable, supportive athletic shoes protects your joints. Dirt or trail surfaces may be gentler than asphalt. Avoiding walking in extreme heat or cold is wise. If you experience dizziness, chest pain, vaginal bleeding, or fluid loss, stop immediately and contact your doctor.