Walking workouts during pregnancy
Lumi has kept walking through her own pregnancy in 2026. This guide covers what the guidelines say, how to adapt a walking workout as your bump grows, and when to stop.
For an uncomplicated pregnancy, the American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate activity a week, and walking is one of the activities it names as safe. Low-impact, no-jumping walking workouts are a good fit: keep to a pace where you can still talk, drink water, and avoid lying flat on your back later in pregnancy. Check with your midwife or doctor first, especially if you have any complications.
What the guidelines say
ACOG's guidance is that people with uncomplicated pregnancies should be encouraged to exercise before, during and after pregnancy, aiming for 150 minutes of moderate activity a week. Walking is listed among the safe activities. Exercise in pregnancy is linked to lower rates of gestational diabetes and excessive weight gain, and it helps with back pain, sleep and mood.
Adapting a walking workout as you go
- First trimester: you can usually keep doing what you did before. Tiredness and nausea are the main limits; short 10–15 minute sessions are fine.
- Second trimester: switch to no-jumping workouts. Your joints loosen and your centre of gravity shifts, so keep moves controlled.
- Third trimester: slower, gentler sessions, a chair nearby for balance, and skip any floor work that has you flat on your back.
Gentle workouts that suit pregnancy
- 20 min · 2,450 steps 3x3 Japanese Walk no jumping
- 71 min · 10,000 steps 10 000 Steps Workout no jumping
- 45 min · 6,000 steps 6000 Steps Workout no jumping
- 20 min · 2,300 steps 2300 Steps Workout no jumping
- 30 min · 3,500 steps 3500 Steps Workout no jumping
- 20 min · 2,350 steps 2350 Steps Workout no jumping
The talk test
Heart-rate limits are no longer the standard advice in pregnancy. Instead, you should be able to hold a conversation while you walk. If you cannot finish a sentence, slow down.
Stop and call your midwife or doctor if you notice
- Vaginal bleeding or fluid leaking
- Regular painful contractions
- Dizziness, chest pain or a headache that will not go away
- Calf pain or swelling
- Shortness of breath before you start exercising
Common questions
Is it safe to do walking workouts while pregnant?
For most uncomplicated pregnancies, yes. ACOG lists walking as safe and recommends 150 minutes of moderate activity a week. Check with your midwife or doctor first.
How much should I walk when pregnant?
About 30 minutes on most days (150 minutes a week) at a pace where you can still talk, if your pregnancy is uncomplicated.
Should I avoid jumping in pregnancy?
Most people switch to low-impact, no-jumping workouts from the second trimester, as joints loosen and balance changes.