Walking is often recommended as a natural way to help induce labor. But how much walking is needed to actually kickstart contractions? Here is an overview of using walking to induce labor, including how many steps per day may be needed and other tips for getting your baby moving.
Overview of Walking to Induce Labor
Many pregnant women look for natural ways to help start contractions and get labor going. Walking and staying active in the final weeks of pregnancy is generally safe for most women. It may help by:
- Strengthening pelvic muscles
- Encouraging the baby’s head to press down onto the cervix
- Releasing prostaglandins to help ripen the cervix
- Boosting oxytocin, a hormone that causes contractions
So going for regular walks can help prep the body for labor. But how many steps per day does it take to actually induce labor? Let’s take a closer look.
How Many Steps Per Day to Induce Labor?
There are no definitive guidelines on how much walking is needed before labor will start. Every woman and pregnancy is unique. But in general, the following daily step counts have been suggested:
- 3,000 to 4,000 steps – This is considered a baseline for staying lightly active in late pregnancy.
- 6,000 to 7,000 steps – This amount of walking may help tone pelvic muscles and encourage the baby’s head into the pelvis.
- 10,000 steps or more – Walking 10,000 steps or more most days can really increase activity levels and may help promote dilation.
So while an exact number of steps cannot be guaranteed to induce labor, most experts recommend aiming for at least 30 minutes of moderate walking per day, which equates to 3,000 to 4,000 steps. Going above and beyond that amount may further boost the chances of promoting contractions.
Other Tips for Walking to Induce Labor
In addition to tracking steps, here are some other tips for making the most of walking to bring on labor:
- Walk at a moderate pace to get the heart rate up.
- Focus walks in the evening, when oxytocin levels tend to be higher.
- Stop and do hip tilts or squats every 5-10 minutes during walks.
- Stay well hydrated and drink water before, during and after walks.
- Use an exercise ball after walks to bounce, rock, or lean forward.
- Follow walks with other natural labor stimulators like nipple stimulation or sexual intercourse.
Making walks more purposeful by doing pelvic tilts and squats along the way can further encourage baby’s positioning. Staying hydrated, using a birthing ball, and other complementary techniques can also optimize the benefits of walking for inducing labor when the time is right.
Safety Tips for Walking in Late Pregnancy
Before ramping up walking, it is important to ensure it is safe late in pregnancy. Here are some precautions to take:
- Always check with your doctor before significantly increasing activity levels.
- Stay adequately hydrated during and after walks.
- Wear supportive shoes with thick, non-slip soles.
- Take frequent breaks as needed.
- Avoid walking alone in isolated areas.
- Stop activity if there is any pain, bleeding or other concerning symptoms.
Walking should feel manageable, not strenuous. Be sure to listen to your body’s cues and go at a comfortable pace. Having a walking partner can also be helpful if signs of early labor do arise.
Other Ways to Help Induce Labor Naturally
While walking is great for late pregnancy, it is not the only natural option to help encourage the onset of labor. Some other techniques to discuss with your doctor include:
- Nipple stimulation – Massaging nipples releases oxytocin to stimulate contractions.
- Acupuncture – Acupuncture points may help ripen the cervix.
- Spicy foods – Eating spicy dishes may stimulate digestive tract contractions.
- Sexual intercourse – Semen contains prostaglandins that can help soften the cervix.
- Squatting – Squatting opens the pelvis to encourage baby’s descent.
- Pregnancy teas – Some teas contain herbs thought to tone the uterus.
- Birthing ball exercises – Rocking and circling on the ball can shift baby’s position.
Combining multiple natural techniques may be more effective than relying on walking alone. But be sure to check with your healthcare provider before attempting any labor stimulators.
When to Avoid Trying to Induce Labor
While walking can encourage the onset of labor naturally, it is not recommended for women with the following circumstances:
- Preterm premature rupture of membranes (PPROM)
- Unexplained vaginal bleeding or placental problems
- Some conditions like placenta previa or vasa previa
- High-risk pregnancy complications like preeclampsia
- History of preterm births or cervical incompetence
- Carrying multiples and high risk for preterm labor
In these situations, labor should start spontaneously and not be artificially induced unless medically indicated. Always defer to your healthcare provider’s guidance on whether inducing labor is appropriate.
When to Call the Doctor
It is a good idea to touch base with your doctor about walking to induce labor before ramping up activity. Call them right away if you experience any of the following:
- Bleeding or fluid leaking from the vagina
- Sudden or severe abdominal pain
- More than 4-6 contractions per hour
- Baby moving less than normal
- Dizziness, headache, chest pain or muscle weakness
- Uterine tenderness or back pain
- Rupture of membranes suspected
Even if walking is going well and feels comfortable, always report any concerning symptoms immediately. Stay in close contact as labor approaches.
Walking for Labor: Bottom Line
Here is a quick summary of using walking to help induce labor:
- Aim for a minimum of 30 minutes per day of moderate walking
- Going above 6,000 – 10,000 steps daily may further encourage labor
- Perform pelvic tilts and squats during walks when possible
- Stay hydrated and use other natural induction techniques too
- Check with your doctor before increasing activity
- Avoid induction when high risk for preterm birth
- Report any concerning symptoms promptly
While walking alone cannot guarantee the onset of labor, it is a safe way to help prep the body when the time is right. Pay attention to your body’s cues, stay in touch with your doctor, and be patient as you approach your due date.
How Walking Compares to Other Labor Induction Methods
If walking does not seem effective at inducing labor, there are some other options women can discuss with their healthcare providers. Here is an overview of how walking compares to other induction techniques:
Medications
Medications like Pitocin or prostaglandin can be very effective at inducing labor when given by a doctor or midwife. But walking can be tried first as a natural alternative with fewer risks. Both methods may induce contractions or prime the cervix, but medications tend to work more rapidly and predictably.
Castor Oil
Drinking castor oil to induce labor has been used for years. But there is limited evidence on its effectiveness and safety. It aims to stimulate the bowels to indirectly stimulate uterine contractions. Walking is gentler with fewer intestinal side effects.
Acupuncture
Getting acupuncture from a trained professional may help induce labor by releasing natural oxytocin and prostaglandins. When combined with walking, acupuncture treatments can provide gentle stimulation without drugs. But there is limited evidence so far on how effective it is.
Nipple Stimulation
Manually stimulating nipples causes the body to release oxytocin, which can trigger contractions. This method requires 30-60 minutes of stimulation multiple times per day. Walking can complement this technique as a safe activity requiring less concentrated effort.
Sex
Having sex can help induce labor due to semen containing prostaglandins that prime the cervix. Orgasms may also stimulate uterine contractions. But walking is less invasive and can be done independently to augment the effects of sexual stimulation.
Overall, walking offers a very natural, non-invasive way to encourage the onset of labor. While less potent than medical induction techniques, walking has advantages in terms of safety, ease of use and accessibility when used as part of holistic approach to preparing the body for delivery.
The Risks of Inducing Labor Early
While giving birth is a natural process, inducing labor medically or naturally too early does come with some risks. Here are some potential risks and concerns to consider:
- Uterine rupture – Inducing labor with an unripe cervix may cause traumatic damage to the uterus.
- Excessive contractions – Hormonally induced contractions may be longer and more intense.
- Fetal distress – Forcing labor before the baby is ready can cause fetal health complications.
- Cord prolapse – Artificial induction may increase the risk of the umbilical cord dropping through the cervix before the baby’s head.
- Increased chance of needing interventions – Induced labor often requires more medical interventions to manage.
- Failed induction – Labor sometimes fails to start and a C-section becomes necessary.
While walking and natural induction techniques have lower risks than medical options, changing the body’s natural timeline for labor does alter the process. Unless there is a medical need to deliver early, it is best to wait for labor to begin spontaneously.
Signs Labor Should Not Be Induced
Here are some signs that labor induction should be avoided unless explicitly recommended by a doctor:
- Baby is premature or not ready for delivery based on lung maturity.
- Cervix is not thinned out and open (not “ripe”).
- Mother has a uterine scar or history of uterine rupture.
- Baby is not head down in optimal birthing position.
- Certain complications exist like placenta previa.
- Mother has active genital herpes lesions that risk spreading to baby.
When these or other risk factors are present, it is best to wait for labor to begin naturally barring any emergency medical need to deliver early.
When Labor Induction May Be Medically Necessary
There are some important medical reasons why a healthcare provider may recommend inducing labor before the body’s natural onset of labor. Some examples include:
- Preeclampsia or other maternal health conditions
- Premature rupture of membranes without labor starting
- Intrauterine growth restriction
- Reduced amniotic fluid volume (oligohydramnios)
- Placental health problems
- Infections requiring delivery
- Maternal kidney disease, diabetes, or other chronic conditions
- Postterm pregnancy beyond 42 weeks gestation
In these scenarios, the risks of waiting for natural labor likely outweigh the risks of early medical induction. Following the advice of your healthcare team is extremely important.
When to Stop Trying to Induce Labor
If you pass your estimated due date and natural induction techniques have not triggered active labor, it is reasonable to stop attempting to self-induce. There are some signs it may be time to let the body start labor naturally:
- No progressive dilation or effacement of the cervix
- Irregular non-progressive contractions that die down
- Baby seems content and not ready for delivery
- No clear medical need for early delivery
- Mother’s health remains stable
While waiting can be frustrating, continuing induction attempts in these circumstances may just cause exhaustion. Let your body and baby determine the right timing unless your doctor recommends otherwise.
When to Resume Normal Activity After Labor Induction
Walking and exercise can help induce labor, but returning to normal activity levels after giving birth requires some patience. Here are some general guidelines on when normal walking can typically resume:
- Take it very easy the first 1-2 days after a vaginal birth. Only get up for essential care.
- Gradually increase very short, slow walks around the house starting a few days postpartum.
- By 1 week, a daily 20-30 minute slow walk is often reasonable if healing well.
- Build back up to pre-pregnancy walking paces and distances between 2-4 weeks.
- After a C-section, walking short distances can start once mobile but build up SLOWLY over 4-6 weeks.
- Refrain from strenuous exercise, ab work, and long hikes until at least 6-8 weeks postpartum.
- Increase activity under guidance of your doctor if you had complications.
Walking after birth promotes healing and prevents blood clot risks. But sudden overexertion can impair recovery. Increase activity levels gradually based on how your body feels as it restores its pre-baby fitness.
Conclusion
Walking is generally a safe, low-risk way to help encourage the onset of labor naturally when the time is right. While the exact number of steps per day needed varies, aiming to walk for at least 30 minutes daily can promote dilation, effacement and optimal positioning. Combining walking with other natural induction techniques may further boost effectiveness. But induction should be avoided in high-risk pregnancies unless medically directed. Stay attuned to your body’s signals, follow your healthcare provider’s guidance, and be patient as labor approaches to have the best birthing experience possible.