Pregnancy Walking Workout

Before attempting any new exercise routine, you should consult your physician or midwife

l"t trimester 2nd trimester 3'd trimester

Beginner Start by walking at an easy pace Begin to increase the intensity of Aim to power walk for the length of time you
for up to 30 minutes, three times your walk. Pick up the pace and could during your 2no trimester. If you find it
You are new to exercise per week. Make sure you include a power walk (walking at a fast difficult, cut back on the intensity of your
prior to yorr pregnancy or day of rest in between. pace, pumping your arms) for 30 exercise session. Recumbent bikes or
a non-exerciser. minutes or longer. Do this up to swimming are good alternatives. Stick to flat
five times per week. terrain. Try to walk at least as many times per
week as you did in the 2no trimester.

Intermediate Continue your pre-pregnancy If everything went well in your Continue the 2nd trimester routine if you are still
routine, making sure to include a first trimester and you're feeling comfortable. Stick to flat terrain. If you need to,
day ofrest. up to it, continue at the same pace decrease mileage, cross train or work out in a
You were power walking
and/or increase the frequency to pool to maintain your fitness level.
(walking at a fast pace,
five or more times per week. You
pumping your arms)
may exercise for as long as you
consistently for at least
are comfortable at each exercise
three months prior to
session, up to an hour. Decrease
pregnancy for 45 minutes
pace if you feel tired.
or more, three to four
times per week.

Advanced You can continue this routine, but If everything went well in your Continue the2"d trimester routine if you are still
do not overexert yourself. l't trimester and you're feeling up comfortable. Stick to flat terrain. If you need to,
to it, continue at the same pace. decrease time frequency or duration of exercise.
You were power walking
For more work, increase your Cross training or pool workouts may be more
(walking at a fast pace,
workouts to five to six times per comfortable and will help you to maintain your
pumping your arms)
week. Decrease pace, time or fitness level.
consistently for six
frequency if you feel tired.
months or more prior to
pregnancy for one hour
plus, four to five times
per week.
rM
This information was adapted from Fit to Deliver
 Xlo your KHffiHI, ffxffirffiises] trvery dayt

FC musole in good tone'* FC muscle in poor tone *

Good bladder and rectal control during prsgnallcy, lncontinenoe * rrvetting pants when eoughing,
postpartum, and throughout life. sneezing, laughing, or straining.

lJterus, bladder, recfum, and other organs ,$tay in Increased rislc of prolapsed bladder or uterus, which
place. could lead to ltysterectomy.

2od stage will progress normally at least, more quiclcly Possibly, prolongecl 2d stage of labor.
at best, due to the ability to oonseiously relax the
muscle while pushing.

Intaot muscle during birth as well as decreased risk of Weakness may cause the PC rnuscle to be eaught
episiotomy. behveen the pubie bone and the baby's head, oausing
damage. A weak musole could also be included in the
episiotomy,

A slrong FC muscle helps keep the baby's chin on its A malpresentation could leacl to a cesarstul.
clrest so tlre smallest part of tle head presents first,

Increased sensation and sexual pleasrHe during Lack of sensation during intercourso, possibly making
intercourse for both husband zurd wife. orgasm more difficult, especiallv for women.