#SWaddleWalk

You do not need a gym membership.

You do not need expensive equipment.

You do not need to walk fast.

You do not need prior exercise experience.

Every participant will be encouraged to work within her current capacity.

Routes, pacing, rest breaks, and mobility exercises may be adjusted according to:

• Pregnancy stage

• Postpartum healing

• Birth history

• Current activity level

• Pain or mobility limitations

• Weather conditions

• Provider recommendations

• Individual energy and recovery needs

Your body does not need to earn the right to belong here.

Every walk is also an opportunity to strengthen your voice.

You may learn how to ask questions such as:

• What is the medical reason for this recommendation?

• What are the benefits, risks, and alternatives?

• Is this an emergency, or do I have time to consider my options?

• How might this affect my mobility during labor?

• What movement restrictions are medically necessary?

• What symptoms should cause me to stop exercising?

• What support will I need when returning to activity postpartum?

• Can my care plan be adapted to reflect my individual needs?

Self-advocacy is not being difficult.

Asking questions is not disrespectful.

Wanting informed consent does not make you uncooperative.

Your voice belongs in every conversation about your body.

Please bring:

• Comfortable walking shoes

• Water

• Weather-appropriate clothing

• Any support belt, brace, or mobility aid you normally use

• A small towel or portable mat for mobility exercises

• A snack, especially during pregnancy or lactation

• Your questions

• Your whole self

Babies in strollers and supportive partners may be welcomed depending on the gathering format.

Before participating, you may be asked to complete a brief health and activity questionnaire.

Participants with high-risk pregnancies, recent cesarean births, significant pelvic pain, cardiovascular concerns, uncontrolled blood pressure, bleeding, preterm-labor symptoms, or other medical complications may need individualized guidance or provider clearance before joining group activity.

During a walk, you will be encouraged to stop and seek medical guidance if you experience concerning symptoms such as:

• Vaginal bleeding

• Fluid leakage

• Chest pain

• Dizziness or faintness

• Severe headache

• Painful or regular contractions

• Unusual shortness of breath

• Calf pain or swelling

• Significant pelvic or abdominal pain

• Decreased fetal movement

• Any symptom that feels alarming or different from your normal experience

Movement should build trust with your body—not teach you to override it.

The Perinatal Walking Group is facilitated by a doula and perinatal fitness professional committed to helping mothers prepare for birth with confidence, mobility, education, and unapologetic self-advocacy.

The approach is:

• Trauma-aware

• Culturally responsive

• Neurodivergent-affirming

• Size-inclusive

• Anti-shame

• Evidence-informed

• Birth-preference centered

• Supportive of both physiological and medically complex births

You will not be pressured to pursue a particular kind of birth.

You will be equipped to understand your choices and advocate for care that respects your safety, dignity, and autonomy.

You are not entering pregnancy as a passive patient.

You are not entering labor as an inconvenience.

You are not entering postpartum as a body that needs to be fixed.

You are a whole person with wisdom, agency, questions, needs, and the right to participate fully in your care.

Come walk with us.

Strengthen your hips.

Build your endurance.

Find your people.

Practice using your voice.

Prepare to be unrelenting.