How to Make the most of your Walks with Baby
Walking is one of the easiest and most convenient ways for a new mom to make physical activity a part of her daily routine. At Fitmama Strong Durham, we know first hand the positive and transformative impact regular exercise has on our mood, sleeping patterns and self-esteem, since 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. It is! 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.
Those who are new to fitness or slowly resuming exercise after having a baby are encouraged to start slow. It’s always best to increase TIME over INTENSITY to build up a strong foundation.
As your strength and endurance improve you can also play with intervals, this means that you are walking at a great speed for a period of time, and then returning to your moderate pace in between bursts. Intervals are a great way to add variety to your workout, increase the challenge and effort and get some low-impact cardio bursts.
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.
Best Practices:
Think Tall. Lift your chin up. Don’t look down at your feet. Keep your stride long and head in line with your spine.
Engage your core.
Keep your wrists neutral and keep your stroller closer to your body (arms bent to 90 degrees)
Add variety to keep it interesting:
Try hills. Even a small incline can increase your energy effort by 20%
Take different routes each time you set out and check out some new hidden paths in your community your neighbourhood
Take longer strides
Don't forget to stretch!
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!
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Durham has been operating in Durham Region since 2010. Our community is a thriving and welcoming space for you and your littles. #startiwthus by purchasing one of our class passes. We offer in-person, Live online classes and On Demand Libraries to help keep you fit and strong through all stages of pregnancy and postpartum. Check out our Prenatal Fitness Series.
Updated May 25 2020.
Originally posted August 10, 2014.