Walking through pregnancy

Walking is safe in all trimesters, requires no equipment, and has some of the best evidence for reducing gestational diabetes and hypertension risk. It's also the easiest to adjust as your body changes. Aim for 30 minutes on most days. Split into two 15-minute walks if one longer walk feels like too much. A post-meal walk (even just 10 minutes) blunts blood-sugar spikes especially well. Supportive shoes matter more than ever — your feet flatten and swell during pregnancy, and shoes that fit at week 12 may pinch at week 32. Hydration and shade are non-negotiable in warm weather. Listen for the first ache before it becomes an injury.