Walking is the safest exercise during pregnancy. Once you know that you are pregnant, do consult your gynaecologists and get to know the kind of exercises you could get involved with. Start walking at a slow to moderate pace to be active and keep the pregnancy related signs of discomfort at bay. Walking does not only help you stay fit during pregnancy, but also encourages calm and stress-free labour. Pregnant women who are regular with walking during pregnancy recover faster after their delivery.

BENEFITS OF WALKING DURING PREGNANCY
1. It keeps muscles toned.
2. Walking helps in getting fresh air into your system and ensures better circulation.
3. Walking also helps in keeping body functions regular.
4. If you are walking, chances are that you will sleep better.
5. A slow walk, every day, will help you cope better with usual pregnancy problems like morning sickness, aches and pains.

If you have been a regular exerciser, keep walking at a moderate-to-brisk pace after consulting your doctor. Walk for 20 to 30 minutes twice a day. As you progress with your pregnancy, physical discomfort increases. Aches and pains in the upper and lower back and the legs also increases. Walk through the second trimester as well and walk at the pace you find comfortable. Weight gain does not have to compromise your walking posture or gait. Maintain a stress-free spine as far as possible. Do not waddle with the abdomen pushed forward. Stand straight. Do not lean forward from the upper body or lean back. Keep the chin parallel to the floor. Relax the shoulders. Tuck in your buttocks by tilting your hips slightly forward. This will prevent over-arching of the lower back.

OPT FOR THE RIGHT SHOE
You would be needing shoes with more support and stability. Avoid wearing high heels. Since swelling of feet and ankles is common, you may prefer wearing a wide pair of shoes for comfort. Hormonal changes relax the ligaments in the feet and this may lead to excessive foot strain. Good quality, supportive shoes are necessary to prevent any long term damage to the feet.

THE LAST DAYS
Walking in the last trimester can become very tedious. Don’t stop walking, take breaks during walking instead. You should rest frequently during the walk. Take a friend or a family member walk along with you for company. Walking will help you keep active through the day. Take extra care to keep yourself well hydrated during pregnancy, especially while walking. Have enough of water and juices.

EXCEPTIONS
Don’t continue walking if you experience
1. Dizziness which refuses to go away.
2. Shortness of breath.
3. Leaking of fluid from the vagina.
4. Bleeding or spotting.
5. Unusual pain in the abdomen and lower back.
6. Palpitations and sweating.
7. Sudden, severe headaches.
8. High blood pressure.
9. Absence of any foetal movement.

In such case do not waste time and immediately see your doctor.