“Walking should be front and center of any fitness routine while pregnant,” says Kaehler. Challenge yourself by setting out with a pedometer and a stopwatch, aiming for one mile outdoors or on the treadmill. “This is a great way to recharge and promote healthy circulation in older moms.”
Beginner: Try to walk one mile in 20 minutes, three days a week. Moderate: Try to walk one mile in 17 minutes, four days a week. Advanced: Try to walk one mile in 15 minutes or less, six days a week.
What about running? “I wouldn’t recommend taking up running once you are pregnant,” says Kaehler. “If you were a runner before you got pregnant, you might be able to run safely and comfortably through your second trimester. Talk to your doctor and listen to your body.”