As their due date approaches, many pregnant individuals wonder if walking can help encourage labor. This common belief leads many to consider increased physical activity in late pregnancy. Walking is often cited as a gentle and accessible option to prepare for childbirth.
Walking and Labor: The Evidence
While walking is widely recognized as beneficial for overall health during pregnancy, robust scientific evidence directly proving it induces labor is limited. The onset of labor is primarily determined by the readiness of both the parent’s body and the baby.
Despite this, several theoretical mechanisms explain why walking might contribute to labor progression once it has begun or when the body is already preparing for birth. Walking uses gravity to help the baby descend further into the pelvis, which can increase pressure on the cervix. This pressure from the baby’s head on the cervix is thought to stimulate the production of oxytocin, a hormone that plays a significant role in uterine contractions.
Additionally, the rhythmic motion of walking can encourage the baby to move into an optimal position for birth, such as head-down and chin-tucked. Some research indicates that walking during late pregnancy may improve cervical ripening, where the cervix softens and thins, and can be associated with a higher likelihood of spontaneous labor onset and a lower rate of labor induction or C-sections.
Walking may also help mild contractions become stronger and more frequent if they are already present. However, walking does not typically initiate labor from a non-laboring state; instead, it supports the body’s natural readiness and progression towards birth. A study suggested that low-risk women who walked for 30 minutes, three times a week, at about 2.5 miles per hour from 38 weeks onward, had an enhanced spontaneous labor onset and reduced operative vaginal deliveries.
Practical Advice for Walking During Late Pregnancy
For individuals choosing to walk in late pregnancy, maintaining a moderate intensity is generally recommended. This means walking at a pace where you can comfortably hold a conversation without being overly breathless.
The Centers for Disease Control and Prevention (CDC) suggests that healthy pregnant individuals aim for at least 150 minutes of moderate-intensity exercise each week, which can be broken down into five 30-minute sessions.
If new to regular exercise, start with shorter walks (10-20 minutes daily, 4-6 days a week) and gradually increase duration. Breaking longer walks into shorter segments can also manage fatigue. Wear supportive shoes and comfortable, breathable clothing. Stay well-hydrated by drinking plenty of water before, during, and after walks.
Listen to your body and adjust your pace and duration based on how you feel. Integrate short walks into your daily routine, such as walking to nearby destinations or using lunch breaks, to maintain consistency. While walking is beneficial, late pregnancy is not the time to begin a strenuous new workout routine.
Safety Precautions and When to Seek Medical Guidance
Safety is important when walking in late pregnancy. Stop exercising immediately and seek medical advice if you experience vaginal bleeding or fluid leakage, which could indicate ruptured membranes. Other concerning symptoms include persistent chest, abdominal, or pelvic pain, severe headaches, or visual changes.
Dizziness, feeling faint, or excessive shortness of breath that does not resolve with rest are also reasons to cease activity. A decrease in fetal movement or regular, painful uterine contractions that do not subside with rest should prompt immediate medical consultation. Swelling or pain in one calf could signal a deep vein thrombosis and requires urgent attention.
Walking for labor induction might be contraindicated for individuals with certain medical conditions or pregnancy complications, including ruptured membranes, placenta previa after 26 weeks, preeclampsia, severe anemia, or specific heart or lung diseases. Always consult with a healthcare provider before attempting any methods to encourage labor, including walking. They can assess your health and pregnancy circumstances to ensure walking is safe and appropriate.