Nordic walking and pregnancy: what the experts say
Pregnancy is no reason to stop being active. In fact, quite the opposite: the French National Authority for Health (HAS), the Ministry of Sport and the French National College of Gynaecologists and Obstetricians recommend regular, moderate physical activity during pregnancy, unless there are medical contraindications. And among the activities most frequently cited by specialists is Nordic walking.
Why Nordic walking is particularly recommended during pregnancy
Nordic walking is explicitly included in the lists of activities recommended during pregnancy by recognised medical institutions such as the CHUV (Vaud University Hospital) and the Concordia Clinic. Its slightly forward-leaning posture, supported by poles, offers specific benefits for pregnant women:
- Relief for the joints of the lower limbs, which bear an increasing weight as the pregnancy progresses
- Protection for the lower back and the pelvis thanks to the support provided by the poles
- Reduced risk of contractions compared to other more intense activities
- Opening of the ribcage promoting better breathing
- Maintenance of general muscle tone without overloading the abdominal muscles
- Reduced risk of gestational diabetes and high blood pressure according to several meta-analyses
Official recommendations
General recommendations for physical activity during pregnancy advise at least 150 minutes of moderate activity per week, spread over several days. Nordic walking, practised at a moderate pace on flat or slightly undulating terrain, fits perfectly within this framework. The benchmark test: being able to hold a normal conversation whilst exercising (the ‘talk test’).
It is advisable to consult your doctor, gynaecologist or midwife before starting or continuing any physical activity during pregnancy, particularly if you have only recently begun.
Practical precautions for Nordic walking whilst pregnant
A few simple rules will allow you to practise Nordic walking safely throughout your pregnancy:
- Choose stable, relatively flat terrain, especially in the third trimester
- Adjust the duration and intensity to your energy levels on the day
- Stay well hydrated before, during and after your session
- Stop immediately if you experience pain, dizziness, bleeding or excessive shortness of breath
- Opt for shoes with flexible, non-slip soles
- Adjust your poles to the correct height to maintain an upright and relaxed posture
The role of poles during pregnancy
Using poles during pregnancy is not without significance: they allow you to transfer some of your body weight to your upper limbs, relieving pressure on your knees, hips and lower back. As the pregnancy progresses and the centre of gravity shifts, this support becomes increasingly valuable for maintaining balance and confidence whilst walking.
Lightweight, well-balanced poles — such as the MØNARC® Arcs de Marche, weighing 140 grams each — offer an additional advantage: they do not tire the arms and shoulders over time, allowing for longer and more comfortable walks.
Important note: this article is for informational purposes only. It is in no way a substitute for the advice of your doctor or midwife. Always consult a healthcare professional before starting or continuing any physical activity during your pregnancy.
👉 Discover MØNARC® Walking Poles: monarc-nordic.com