How to make the most of your walks with baby
Walking is one of the most convenient and easiest ways for a new mom to make physical activity a part of her daily routine. At FITMOM, we know first hand the positive and transformative impact regular exercise has on our mood, sleeping patterns and self-esteem, we hear it from our members all of the time! If you are already engaging in regular walks, but want to find out how to get the most out of them, then read on!
You may be surprised to learn that brisk walking/power walking can be as challenging as running, but it comes with the added benefit of being easier on your joints. This is especially important for new moms as the hormone Relaxin is still present between 3-6 months post-partum. Reduce the chance of injury in the early post partum period by training properly and limiting high-impact exercises.
To make the most of your walks and to increase your metabolism you need to ditch the stroll and learn to power walk! In fact, by challenging yourself to increase your pace and intensity you will increase the number of calories you burn overall. Add in a healthy balanced diet, a strength training program and ensuring adequate rest and you will be well on your way towards meeting your fitness goals. Remember, if you are new to fitness, start off slowly and gradually increase your intensity. We recommend you meet with your physician before starting any new fitness program.
For best results, aim for at least 3 power walk and 1-2 interval training sessions per week.
The Pace (Measuring Intensity):
Warm up pace: Think window shopping pace. 4 on a scale of 10. 3-5 minutes
Build up to a Brisk Walk. The effort is about 5 or 6 out of 10. If you are walking with a friend you can easily hold a conversation, but you need to catch your breath every few sentences.
Power Walk: Torch it up! You are moving at a clip. Use your arms to propel forward. The effort is 7 or 8 out of 10 in intensity. Talking is possible only in spurts.
1. Think Tall. Lift your chin up. Don’t look down at your feet. Keep your stride long and head in line with your spine.
2. Engage your core; think belly button to spine.
3. Squeeze glutes: Your butt propels you forward through your walk, make the most of it!
It's important to challenge yourself! Add variety to keep it interesting:
• Try hills. Even a small incline can increase your calorie burn by 20%
• Swing your arms
• Take longer strides
Finally, don't forget to stretch! Pay special attention to your quads, shins, hamstrings, ankles and calves. I would also encourage you to invest in a good pair of shoes, wear a supportive bra and remember to hydrate!
Step to it ladies!
For a sample walking program, click here