Although there are many doubts, during the pregnancy period it is essential for moms to exercise frequently. Walking during pregnancy, for example, is a great option because the activity helps prevent swelling in the legs, improve balance, strengthen the muscles of the lower limbs, and contribute to healthy weight maintenance.

According to the American College of Obstetricians and Gynecologists (ACOG) It is safe to continue with most types of exercise in pregnancy, as long as your pregnancy is progressing well and you are healthy.

Thus, walking is one of the lightest and easiest activities to do. Ideally, walking in pregnancy should be done at a light pace - especially at the beginning of pregnancy.

Read also: Pregnancy vs. running: Is it safe to run during pregnancy?

How long can a pregnant woman walk?

Before starting to walk, it is essential to consult a doctor to perform tests and understand if everything is okay with the mother's and the baby's health. Therefore, after the medical evaluation, seek the assistance of a physical educator.

But generally, the walking time varies between 15 and 40 minutes. So, walking in pregnancy works as follows:

• Light rhythm: slow pace, corresponding to about 4km/h on the treadmill;
• Moderate pace: The pace can vary from 5 to 6 km/h, allowing you to speak naturally without panting.

Read also: 9 changes in body and mind during pregnancy

Benefits of Walking in Pregnancy

As said before, walking during pregnancy brings several advantages not only for the body, but also for the mind. Therefore, see below the main benefits:

• It strengthens the respiratory system and the cardiovascular system;
• It strengthens the nervous system;
• Increases immunity;
• It helps strengthen the muscles in the legs and abdomen;
• It improves the positioning of the spine, reducing pain;
• It helps to better support the baby's weight.