4-Day Walking During Pregnancy Routine
This four-day plan can actually be done on any four days of the week, but it's best to space out walks so your body has time to recover. Modify walks according to your trimester as suggested below.

• Monday: Walk slowly for 5 to 10 minutes to warm up. Then stretch to avoid soreness. Next, walk at a comfortable pace for about 15 minutes. Finally, walk slowly again for another 5 to 10 minutes to cool down.
• Wednesday: Repeat Monday's routine, and add some slow stair climbing if you're not feeling overheated.
• Friday: Repeat Monday's routine.
• Saturday: Take a fun walk — maybe with friends — and don't press yourself to walk for a certain length of time. Do gentle stretches afterward.

Pregnancy Walking Tips by Trimester
Your body changes with each trimester, and you'll have to adjust your walking routine accordingly. Read our tips to learn how:

• First Trimester Tips: You may be surprised by how strong you feel — your blood volume doubles with pregnancy giving you extra oxygen — but you shouldn't push yourself to get fit. Make it your goal to maintain fitness. Add an extra five minutes to the walking portion of your routine if you're really feeling good (for a total of 20 minutes walking, not counting warm up or stretching).
• Second Trimester Tips: As you gain weight you may have to slow your pace. You can keep the duration of your walks the same, but pare down the intensity. In other words, don't go as fast or as far.
• Third Trimester Tips: During pregnancy's final stretch, walkers should really slow down. You should be able to stick to your four-day-a-week plan, but stop timing yourself and just walk for as long as you're comfortable. Avoid beaches, trails, and rough terrain since your center of balance has shifted and you're more prone to falls.

Reported by Maggie Waide

The information on this Web site is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child's condition.

Content courtesy of American Baby.