Understanding the reasons behind the changes can assure you that it is normal and feel confident in your pregnancy journey.
What Changes Happen to Your Body That Affect Your Walking During Pregnancy?
Your body transforms during pregnancy, and some changes happen inside and others are obvious as they happen physically. These changes can affect your walking due to the following reasons.- You can gain up to 12 kgs as your baby grows, and this extra weight can change the way your muscles and joints move when you walk.
- Your balance shifts forward as the abdomen grows. Therefore, you adjust your posture and steps to avoid falling.
- The release of the relaxin hormone increases to loosen your ligaments around the pelvis to help your body prepare for childbirth. It can make your joints unstable.
- Your back muscles and pelvic floor stretch to support your growing baby. It can cause discomfort or fatigue, which changes the way you walk.
- Pregnancy can make you more tired, and if you get poor sleep, it can affect your coordination required for walking.
How Does Your Walk Change in the First Trimester?
Your baby is small during the first trimester, so changes may be subtle.- Fatigue: Early pregnancy symptoms, such as nausea, tiredness, and hormonal changes, may make you walk more slowly or with less energy.
- Mild discomfort: Your body begins to adjust, so there can be a mild backache or pelvic pain.
- Posture change: You may stand or walk with your shoulders leaned forward or your back a bit more curved without your belly showing.
What New Challenges Appear in the Second Trimester?
You may feel more energetic during the second trimester, as the morning sickness eases. The impact of the growing belly on your walk becomes noticeable.- Wider Stance for Balance: You may start walking with your feet wide apart to maintain your balance, as your centre of gravity moves forward. It helps you keep steady, but it may feel unfamiliar.
- Swaying Hips and Waddle: Your pelvis loosens due to relaxin, making your hips more flexible but less stable. This causes the characteristic sway or waddle in your walk.
- Slower Pace: You may slow down unknowingly to avoid strain or discomfort, as taking shorter steps feels safer.
- Lower Back Discomfort: The growing belly can put pressure on your lower back muscles, which can become sore or tight. This pain can make you cautious when walking.
- Increased Clumsiness: You may feel less coordinated or experience slight clumsiness because your body is adapting to all these changes.
In this article:
How Do You Adapt Your Walking in the Third Trimester?
The changes in your walk get more noticeable by the third trimester because of the bump.- More Pronounced Waddle: The added weight in front gets balanced by the movement in your hips and helps you stay stable.
- Shorter Steps: You can avoid falling by taking smaller steps instead of the larger ones.
- Increased Fatigue: You may find yourself needing to pause frequently during walks or preferring to walk more slowly to conserve energy.
- Shift in Posture: Your lower back may arch more to counterbalance the forward weight of your belly, which can strain your muscles.
- Changes due to swelling: The swelling in the feet can affect how shoes fit and how comfortable walking feels.
How Can You Support Comfortable Walking During Pregnancy?
There are ways to make walking more comfortable and safe despite the changes.- Wear comfortable footwear for good arch support, cushioning, and a non-slip sole. Do not wear high heels or flat shoes.
- Maintain your posture by keeping your back straight, shoulders relaxed, and chin level. It will distribute weight evenly and reduce strain.
- Take a break to rest your feet and stretch your back if you are walking for long periods.
- Strengthen your leg muscles with gentle exercises like prenatal yoga or walking to improve balance.
- Consider using a cane or support for balance if you feel unsteady when you are out or on uneven surfaces.
- Wet or uneven ground increases the risk of falling, so take extra care during rainy or cold seasons.
- Good nutrition maintains your energy levels and muscle function, so drink water and eat healthy foods.
- Consult your doctor if you experience pain, numbness, or problems with maintaining your balance.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on How Your Walking Patterns Shift Naturally with Each Trimester?
- Is walking safe during pregnancy?
Walking is a low-intensity exercise and is safe for pregnancy, but do not overdo it. It improves your mood, maintains your fitness and also allows good blood circulation. - Why do I have to waddle now?
The loose pelvic muscles and change in the centre of gravity can make you waddle naturally. It is a natural way to protect your joints and stay balanced during pregnancy. - What can I do if walking causes back pain?
Gentle stretching can help with back pain, but ask your doctor first if it is safe for you to do so. You can also wear comfortable shoes, maintain posture and take breaks if you feel tired.
