Best Fitness Routine for Pregnancy and Postpartum

Andrea Rudy


Regular movement throughout pregnancy and postpartum does wonders for physical and mental health. But sometimes the time and resources needed for a gym membership or fitness class are difficult to acquire. If this is the case for you, don't underestimate the power of a readily accessible and easily accomplished exercise - walking!

Walking may be one of the most under appreciated movements, but it's truly one of the best things you can do for your body during pregnancy and postpartum. Walking is a low-impact way to stay physically fit and improve mental well-being. Let's talk about it!

  • Walking can help baby get into optimal positioning in the uterus, especially in the last trimester.

  • It may help prevent joint aches and pains by strengthening core and back muscles.

  • Walking also improves mental health by boosting energy levels and your overall mood, sometimes instantly.

Getting some sunshine on your body is vital to maintaining vitamin D in your system. Vitamin D is essential in overall health, especially while you're growing a baby, as it helps your body absorb calcium and boosts your immune system. 15-30 minutes of sun exposure per day should do the trick!

If you haven't established a regular walking routine before, it can be difficult to get into a new rhythm. So give yourself an incentive! Here are some ways to make your daily movement routine even more enjoyable:

  1. Bring a tumbler of coffee or tea to sip. Of course you'll want to stay hydrated with water as well, but delicious coffee always feels like a bit of a "treat yourself" moment.

  2. Pause along the way to enjoy a snack. Plan where you'll stop and rest so you have a goal to aim for.

  3. Walk to a destination, like a playground or a store. If you tell your kids you're going to the park, they'll do a great job at hyping you up to walk all the way there.

  4. Listen to music or catch up on your favorite podcasts. When else do you get a few moments of peaceful enjoyment like this?

  5. Download an audio book. Can't find time to read that book or complete your daily devotional? Just because it's audio doesn't mean you're cheating!

  6. Walk with friends. Meet up with friends or neighbors - you could even start a walking club! Having community is more fun and will keep you accountable.

Make your walks fun! If exercise isn't something you look forward to, it won't become a sustainable part of your routine.

There's never a wrong time to start a regular walking routine. You can begin at any time of year and at any level of physical fitness. Put aside however much time you're able, whether it's 10 minutes or 60. Think about this - just 30 minutes of walking every day at a mild to moderate pace can increase cardiovascular fitness, strengthen bones, and boost muscle power and endurance.

Daily walks offer a peaceful and invigorating experience, allowing women to connect with nature while also keeping their bodies active. Going on a walk is never a bad idea!