How Many Miles Should a Pregnant Woman Walk? Find Out Here!

Walking is an excellent form of exercise during pregnancy. Not only does it improve your cardiovascular health, but it also helps to maintain a healthy weight and reduce stress. However, many expectant mothers are unsure about how much walking they should do. In this article, we will explore the recommended distance for pregnant women to walk and other essential factors to keep in mind.

How Much Walking Should a Pregnant Woman Do?

There is no one-size-fits-all answer to this question as the distance you can walk during pregnancy is dependent on various factors, such as the stage of pregnancy and overall health. However, pregnant women are generally advised to aim for at least 30 minutes of moderate-intensity physical activity per day. This can include brisk walking, swimming, or cycling.

The First Trimester

During the first trimester, it is generally considered safe to continue with moderate exercise unless you have a pre-existing medical condition that may affect the pregnancy. It is recommended to focus on maintaining or slowly increasing your fitness level rather than pushing yourself to take on new challenges. Walking about two miles per day is a good starting point as long as it does not cause any discomfort or pain.

The Second Trimester

During the second trimester, your growing belly may make it more challenging to balance and move around, but walking is still considered safe if you are comfortable. You may need to adjust your pace or distance, taking breaks if necessary. Walking around three miles per day is a reasonable goal.

The Third Trimester

In the third trimester, you may begin to feel more tired and experience discomfort, making it less likely that you will want to walk as much. As long as you are comfortable, walking shorter distances, such as a mile or two per day, may be more appropriate. It is essential to listen to your body and not push yourself too hard, as the risk of injury or fatigue increases as you progress through pregnancy.

Benefits of Walking During Pregnancy

Walking is an excellent exercise for pregnant women due to its numerous benefits. Some of the benefits of walking during pregnancy include the following:

  • Improves Cardiovascular Health: Walking is a low-impact exercise that can improve your heart’s health and reduce your risk of developing gestational diabetes and other pregnancy complications.
  • Boosts Energy Levels: Walking helps to increase circulation, delivering oxygen and nutrients to your cells and boosting energy levels.
  • Assists with Weight Management: Regular walking can help prevent excessive weight gain during pregnancy and make it easier to return to your pre-pregnancy weight after delivery.
  • Helps with Labor and Delivery: Walking during pregnancy can help strengthen your pelvic muscles, making it easier for you to push during labor and delivery.
  • Reduces Stress: Walking is an excellent way to reduce stress and anxiety, which is beneficial as pregnancy can be a challenging time emotionally and physically.

When Should You Stop Walking?

While walking is generally considered safe for pregnant women, certain factors may increase your risk of complications or require you to stop exercising altogether. Some of the situations that may require you to stop walking or seek medical advice include the following:

  • Heavy bleeding, spotting, or discharge.
  • Shortness of breath or chest pain.
  • Contractions or abdominal pain.
  • Headaches, dizziness, or confusion.
  • Swelling or redness in the legs or calves.
  • Extreme fatigue or weakness.

If you experience any of the above symptoms, it is essential to stop walking immediately and seek medical attention from your OB-GYN or care provider.

Tips for Safe Walking During Pregnancy

To get the most out of your walking routine and ensure it is safe, some tips to follow include the following:

  • Wear comfortable, supportive shoes and clothes that allow for free movement.
  • Stay hydrated by drinking plenty of water before, during, and after your walk.
  • Pick a safe route that is free from hazards such as rough terrain or traffic.
  • Take breaks when needed and do not push yourself too hard.
  • Walk with a partner or a group for added motivation and safety.

In Conclusion

Walking is an excellent exercise for pregnant women, as it is low-impact, easy to do, and has numerous health benefits. The distance you should walk depends on various factors, such as your stage of pregnancy and overall health. Remember to listen to your body, take breaks when needed, and stop walking if you experience any discomfort or pain.

Common Questions and Answers

  • Q: Can I still walk while on bed rest?
  • A: If you’re on bed rest, unfortunately, any form of exercising would be restricted. Walking will increase the risk of developing complications; therefore, it’s best to stay it out.
  • Q: How long can I walk for during pregnancy?
  • A: The ideal length of time depends on various factors such as fitness level, stage of pregnancy and health status. Pregnant women should aim for at least thirty minutes of moderate physical activity daily.
  • Q: Is Walking Safe for Pregnant Women?
  • A: Yes. Walking is generally safe for pregnant women; however, it’s best to check with your doctor before starting any exercise programme.
  • Q: Can Walking Help Induce Labor?
  • A: Walking might help induce labor when the baby’s head moves down onto the cervix, causing it to dilate. This helps to intensify contractions, facilitating labor.


  • American College of Obstetricians and Gynecologists. (2015). Physical activity and exercise during pregnancy and the postpartum period. Retrieved from
  • Mayo Clinic. (2020). Exercise during pregnancy: Safety, benefits, and guidelines. Retrieved from
  • Centers for Disease Control and Prevention (CDC). (2019). Pregnancy and physical activity. Retrieved from

Leave a Reply

Your email address will not be published. Required fields are marked *