A gentle six-week walking plan for pregnancy

Walking may be the most underrated exercise there is. It needs no gym, no equipment and no special clothes. You can do it in your neighbourhood, at the park, round the church compound or in a shopping centre on a rainy day. For most pregnant women it is safe, gentle and good for body, mind and spirit.

This six-week plan is for anyone who would like to walk more but does not know where to start. Check with your midwife or doctor before beginning if you have a health condition or have been advised to rest.

Before you set off

• Shoes: comfortable, supportive trainers or walking shoes, not flip-flops or heels.
• Clothes: loose, breathable layers and a supportive bra.
• Water: take a bottle and sip as you go.
• Phone: carry it, charged, with your maternity unit number saved.
• Snack: a banana or a few crackers in case you feel light-headed.

The plan

Week 1: just begin

Walk for 10 minutes at a comfortable pace on three days this week. Notice how your body feels. That is all.

Week 2: a little more

Walk for 15 minutes on three or four days. Keep the pace easy. You should be able to chat or hum while you walk.

Week 3: find your rhythm

Walk for 15 to 20 minutes on four days. Try to walk a little more briskly for the middle few minutes, while still being able to hold a conversation.

Week 4: build the habit

Walk for 20 minutes on four or five days. You might invite your husband, partner, a friend or a neighbour to join you on one walk.

Week 5: steady and strong

Walk for 20 to 25 minutes on five days. Include a gentle slope if your route has one and you feel well.

Week 6: your new normal

Walk for around 30 minutes on five days. This brings you close to the 150 minutes of moderate activity a week suggested in UK guidance. Well done.

If you miss a day or a week, do not give up. Simply pick up where you left off, or go back a week. Later in pregnancy you may need to slow down, shorten your walks or split them into two shorter ones. That is perfectly fine.

Walking in the heat

In hot climates, or on hot days anywhere, overheating is a real concern in pregnancy.

• Walk early in the morning or in the evening when it is cooler.
• Choose shaded routes, or walk indoors in an air-conditioned space.
• Wear a hat and light-coloured, loose clothing.
• Drink more water than you think you need.
• Slow down or stop if you feel hot, dizzy or unwell.

Walking safely

• Choose even paths with good lighting. Your balance changes as your bump grows.
• Avoid busy roads without pavements, or very uneven ground.
• Walk with someone if you can, especially after dark.
• Let someone know your route if you walk alone.

Stop and seek help if

• You have vaginal bleeding or fluid leaking.
• You feel dizzy, faint, or have chest pain or a racing heartbeat.
• You have pain in your tummy, pelvis or calf.
• You notice regular tightenings.
• Your baby is moving less than usual.

Call your midwife or maternity unit straight away if any of these happen.

Prayer walking

Many mums find their daily walk becomes a precious time with God. You might pray for each house you pass, listen to worship music or Scripture, or simply walk in quiet and notice His creation: the birds, the trees, the sky. Isaiah 30:21 speaks of hearing a voice behind you saying, “This is the way, walk ye in it”. Your daily walk can become a picture of a bigger journey, step by step, with God guiding you through every turn of this pregnancy.

A prayer for my walk

Lord, walk with me today. Strengthen my legs, steady my steps and lift my spirit. As I move, help me listen for Your voice and trust You with the road ahead for me and my baby. Amen.