The One Exercise for Every Pregnant Woman

be gentle on your body exercise low impact pelvic floor pregnancy exercises pregnant woman walking Dec 27, 2019

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 27, 2019

Smiling pregnant woman in a yellow tank top and black shorts walking outdoors on a tree-lined path holding a water bottle

Direct Answer

The one exercise every pregnant woman should do is walking. Walking is a low impact way to get cardio during pregnancy, relieves stress, needs no equipment other than shoes, and works your glutes, legs and pelvic floor. Aim for 30 minutes a day at a pace where you can still carry on a conversation.

Key Takeaways

Walking is low impact cardio that is gentle on your pelvic floor, abdomen and joints during pregnancy.
Aim for 30 minutes a day, which realistically means 3 to 4 times a week, in line with the PARmed-X for Pregnancy guidelines.
Add hills to your route to raise the intensity and work your glutes and core even more.
Use the Talk Test and a perceived exertion of about 12 to 14 (somewhat hard), because heart rate varies so much in pregnancy.
Stop exercising if you feel warning signs such as dizziness, chest pain, vaginal bleeding, fluid leaking or contractions.

Why Walking is the Ultimate Pregnancy Exercise

If I was to pick one exercise that I think every pregnant woman should do it would be... drum roll please…

Walking!!! “Walking,” you say in disbelief? You were expecting something more elaborate, right? Truth is, an exercise doesn’t have to be fancy to get results and be effective. Walking is something we do every day, but it isn’t always thought of as a form of exercise.

Let’s reframe the way you think about walking and look at why it is especially great in pregnancy!

Walking is a low impact way to get great cardio during your pregnancy. It is also a great stress reliever and we could all use a little less stress in our lives!

Walking requires no equipment other than shoes, and it allows you some time to get out in nature and just breathe. It is also great for your glutes and legs, and your pelvic floor!

I recommend walking every day for 30 minutes (which means you will realistically do it 3-4x a week, which is right in line with the PARMED-X for Pregnancy guidelines). To up your intensity and work your glutes and core, even more, include some hills in your route.

Heart Rate and Exertion

You can pay attention to heart rate, but because heart rate can vary so much in pregnancy, I usually guide women to use a rating of perceived exertion and the “Talk Test.” You should be able to carry on a conversation without becoming out of breath. Heart rate guidelines are as follows:

Less than 20 years old – 140 to 155 beats per minute (bpm);
20 to 29 years old – 135 to 150 bpm; and
30 to 39 years old – 130 to 145 bpm.

Ratings of perceived exertion guidelines are based on how hard you feel you are working according to a scale. You can check the accuracy of your heart rate by comparing it to the scale below. Working in a range of about 12-14 (somewhat hard) is appropriate for most pregnant women.

Rating of Perceived Exertion Scale

6
7 Very, very light
8
9 Somewhat light
10
11 Fairly light
12
13 Somewhat hard
14
15 Hard
16
17 Very hard
18
19 Very, very hard
20

Always pay close attention to how you feel and stop exercising if you feel:

Dizziness
Headache
Chest pain
Calf pain or swelling
Abdominal pain
Blurred vision
Fluid leaking from the vagina
Vaginal bleeding
Less fetal movement
Contractions

Be Gentle on Your Body

The body is going through a lot of changes and adaptations. The muscles and connective tissue in the abdomen are becoming stretched, the pelvic floor is carrying an ever-increasing load, and the joints are becoming less stable.

Choosing low or no impact activities like walking while you are pregnant will be safer for your pelvic floor, abdomen and joints while offering a meditative method to workout functionally.

The Buff Muff App

The Buff Muff App will help you finally get clarity on the elusive kegel and teach you how to activate your pelvic floor appropriately and then add it to movement. There is a ton of free content available to anyone who downloads the app including a 7-day pelvic floor fitness challenge to introduce you to the concept of a whole-body fitness approach to pelvic health. Once the free challenge ends you have the option to join the membership for ongoing support from me, your very own vagina coach.

You deserve body confidence and it all starts with the pelvic floor!

Frequently Asked Questions

What is the best exercise during pregnancy? Walking is the one exercise every pregnant woman should do. It is low impact cardio, a great stress reliever, needs no equipment other than shoes, and works your glutes, legs and pelvic floor.

How long should I walk each day when pregnant? Aim to walk for 30 minutes every day. Realistically that becomes 3 to 4 times a week, which is right in line with the PARmed-X for Pregnancy guidelines. Add some hills to your route to raise the intensity.

How hard should I exercise while pregnant? Use the Talk Test: you should be able to carry on a conversation without becoming out of breath. Working at a perceived exertion of about 12 to 14, which feels somewhat hard, is appropriate for most pregnant women.

What heart rate should I aim for when exercising during pregnancy? Heart rate guidelines are 140 to 155 beats per minute if you are under 20, 135 to 150 bpm from 20 to 29, and 130 to 145 bpm from 30 to 39. Heart rate varies a lot in pregnancy, so pair it with perceived exertion.

When should I stop exercising during pregnancy? Stop exercising if you feel dizziness, headache, chest pain, calf pain or swelling, abdominal pain, blurred vision, fluid leaking from the vagina, vaginal bleeding, less fetal movement or contractions.

Is walking good for the pelvic floor during pregnancy? Yes. In pregnancy the pelvic floor carries an ever-increasing load and the joints become less stable. Low or no impact activities like walking are safer for your pelvic floor, abdomen and joints.

Kim Vopni, The Vagina Coach, certified pelvic floor fitness professional and menopause support practitioner

Kim Vopni, known as The Vagina Coach, is a certified fitness professional, menopause support practitioner, women’s health educator, and author specializing in pelvic floor health. For over 15 years she has helped women worldwide address issues like incontinence, organ prolapse, pelvic pain and core dysfunction through fitness and education. Kim is the creator of the Buff Muff Method and founder of Pelvienne Wellness Inc., and co-founder of Buff Muff Wellness Inc where she provides online programs, in person professional teacher training, and other resources designed to help women build lifelong pelvic health.

Credentials & Experience

Creator of the Buff Muff Method™
Founder of Pelvienne Wellness Inc.
Co-Founder of Buff Muff Wellness Inc.
Creator of Kegels & Cocktails™

Certified fitness professional specializing in pelvic health
Certified Menopause Support Practitioner
Author of multiple books on pelvic floor health
Speaker and educator featured on prominent media, podcasts and health platforms