Walking During Pregnancy How Much Should You Walk Trimester in Third Trimester

Third Trimester (Weeks 28-40): Preparing for Labor

• Recommended Duration: 30–60 minutes per day, but broken into shorter sessions if needed.
• Intensity: Slow to moderate, depending on energy levels.
• Tips:
  • Walk on softer surfaces (like a track or grassy areas) to reduce joint strain.
  • Slow down or take shorter walks as needed if experiencing pelvic pressure or fatigue.
  • Incorporate labor preparation techniques like curb walking and stairs (discussed below).

Curb Walking for Pregnancy: When & How to Start

Curb walking is a technique that involves walking with one foot on the curb and the other on the road. This motion helps tilt the pelvis, engage the baby deeper into the birth canal, and promote cervical dilation.

• When to Start: From Week 37 onwards (full term), unless advised otherwise by your doctor.
• How to Do It:
  1. Stand with one foot on the curb and the other on the road.
  2. Walk slowly in this position for 5–10 minutes, then switch sides.
  3. Repeat a few times throughout the day, as long as it feels comfortable.
• Benefits:

• • Encourages the baby to drop lower into the pelvis.
  • Helps align the baby in an optimal position for labor.
  • Opens up the pelvic muscles to aid in labor progression.

Stairs for Pregnancy: Safe Climbing for Labor Prep

Walking up and down stairs can be a great way to engage the pelvic muscles and help the baby descend in late pregnancy. However, it should be done with caution.

• When to Start: Weeks 36–40 (or when baby is engaged in the pelvis).
• How to Do It:
  1. Hold onto a handrail for support and balance.
  2. Take stairs one at a time rather than rushing.
  3. Walk sideways up the stairs for added pelvic opening (one foot on a higher step, one lower, alternating sides).
• Benefits:

• • Strengthens lower body muscles needed for labor.
  • Encourages baby to engage lower in the pelvis.
  • Helps with optimal baby positioning for birth.