Walking during pregnancy

Walking can be a simple way to stay active during pregnancy. Current UK guidance includes walking as an example of moderate-intensity physical activity, and the NHS describes it as an accessible option that can be fitted into everyday life.

If you already walk regularly, you can usually continue for as long as it feels comfortable in an uncomplicated pregnancy. If you have not been active recently, walking can also be a gentle place to start. You do not need to reach a particular distance, pace or step count for your walk to be worthwhile.

Pregnancy experiences vary, so your usual walking routine may change. Tiredness, nausea, pelvic discomfort, balance and general energy can all affect what feels manageable. If you have a pregnancy complication, medical condition or concerns about activity, ask your midwife, GP or maternity team for individual advice.

Is walking good exercise during pregnancy?

Walking counts as physical activity, and brisk walking can contribute towards the recommended amount of moderate-intensity exercise during pregnancy.

The UK Chief Medical Officers’ guidance recommends aiming for at least 150 minutes of moderate-intensity activity each week throughout pregnancy. Walking is specifically included as one way to build that activity into daily life.

You do not have to complete 150 minutes in a few long sessions. Current guidance emphasises that every minute of activity counts.

Walking may also feel more practical than a formal workout because it can be part of things you already do, such as walking to the shops, getting off public transport earlier or taking a short walk during a break.

How much should you walk during pregnancy?

There is no single walking distance or daily step target that every pregnant person needs to reach.

The overall UK recommendation is to aim for at least 150 minutes of moderate-intensity physical activity across the week. This can include walking alongside other activities you enjoy.

The NHS suggests that people who have not exercised for a while can begin with around 10 minutes of daily activity, such as a brisk walk, and gradually build up.

If you are already active, you can generally keep going while adapting your routine to what feels comfortable.

Some days may naturally involve more walking than others. You do not need to make up for a quieter day by pushing yourself beyond what feels manageable.

How fast should you walk?

You do not need to walk at a particular speed.

For moderate-intensity activity, NHS guidance suggests using the conversation check. You should be working hard enough to notice your breathing increase but still be able to hold a conversation. If you are too breathless to talk, slow down.

Your comfortable pace may change during pregnancy. A route that once felt easy may become more demanding as your body changes, and hills, heat or tiredness can make the same walk feel different from one day to another.

Adjusting your pace is sensible. Walking during pregnancy is not about matching your pre-pregnancy speed.

What if you were not active before pregnancy?

You can still start walking.

UK guidance recommends starting gradually if you were previously inactive. The NHS suggests beginning with short periods of activity and building up over time rather than suddenly starting strenuous exercise.

Walking is particularly useful because you can adjust it easily. A short walk close to home may feel more realistic than committing to a long route.

As your confidence and comfort increase, you may choose to walk for longer or more often. There is no need to rush the process.

If you have a medical condition or pregnancy complication, check with your healthcare professional before starting or substantially increasing your activity.

Making walking more comfortable

Comfort can matter more as pregnancy progresses.

Supportive, comfortable footwear can make walking easier, particularly if your usual shoes no longer feel right. Choosing routes with places to stop or sit can also be useful if you are unsure how much energy you will have.

The NHS advises drinking plenty of fluids when exercising and avoiding strenuous activity in hot weather. On warm days, choosing a cooler time of day and a less demanding route can help you adapt your usual walk.

You may also prefer flatter or more familiar routes if changes in balance make uneven ground uncomfortable.

There is no reason a walk has to be long to count. A few shorter walks may suit you better than one extended outing.

Walking when you feel tired

Pregnancy tiredness can make exercise feel very different from week to week.

You may have days when a brisk walk feels comfortable and others when a slower, shorter walk is enough. Current physical activity guidance encourages people to listen to their bodies and adapt.

If you cannot manage the recommended amount of activity, some movement is still worthwhile. The NHS specifically notes that any amount of activity is better than none.

Resting when you need to is not failing at exercise. Activity recommendations are there to support health, not create another target to feel guilty about.

Can you walk throughout pregnancy?

Many people can continue walking throughout an uncomplicated pregnancy, provided it remains comfortable and their maternity team has not advised otherwise.

There is no universal point in pregnancy when walking should stop. Instead, the type, pace and length of your walks may need to change.

As your pregnancy progresses, you may prefer shorter routes, more breaks or a slower pace. You may also find that some days walking feels less comfortable because of pregnancy-related symptoms.

If walking starts causing pain, makes you feel unwell or brings on symptoms that concern you, stop and seek advice rather than trying to push through.

Does walking have to be brisk to count?

Not every walk needs to be brisk.

A brisker walk may count towards moderate-intensity activity if it raises your breathing rate while still allowing you to talk. Gentler walking still keeps you moving and may be the more appropriate choice on days when your energy or comfort is lower.

The updated UK physical activity guidance emphasises that every activity and every minute counts.

Instead of focusing only on pace, think about what is sustainable for you. Regular movement that fits into your life may be easier to maintain than forcing yourself through a demanding walking schedule.

Do you need a step target?

Pregnancy guidance focuses on time spent being physically active rather than prescribing a universal number of daily steps.

That means you do not need to reach 10,000 steps, or any other fixed number, simply because you are pregnant.

A phone or fitness tracker can be useful if you enjoy seeing your activity, but the number does not need to become a rule. Your energy, health and comfort can change during pregnancy, and your activity can change with them.

The more useful question is often whether your routine feels manageable and appropriate for your circumstances.

When to get professional advice

Speak to your midwife, GP or maternity team if you have a medical condition, pregnancy complication or concerns about whether walking or another form of exercise is suitable for you.

Stop walking or exercising if you feel unwell or uncomfortable. If you develop symptoms during activity that worry you, contact your maternity team for advice rather than assuming they are simply caused by exercise.

You should also seek professional advice if pain or other symptoms are making it difficult to stay active. Your maternity team can assess your individual circumstances and, where appropriate, discuss additional support such as pelvic health physiotherapy.

If you have an urgent pregnancy concern, contact your maternity unit or the healthcare service you have been advised to use. NHS 111 can provide urgent medical advice if you are unsure where to seek help, and 999 should be used for a life-threatening emergency.