Walking with your Stroller
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 Ottawa, 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 the time! If you’re already engaging in regular walks, but want to find out how to get the most out of them, then read on!
Is a brisk walk or a power walk as challenging as running? You may be surprised to learn that 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 in the first 6 months (and sometimes longer for breast feeding mammas) post partum. Walking helps reduce the chance of injury in the early post partum period as its low impact nature is kinder to a new mamma’s joints than higher impact activities.
Those who are new to fitness or are 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 so that a mamma can safely move on to higher impact activities.
As your strength and endurance improve, you can begin to play with intervals. Increase your walking pace to a faster speed for a longer period of time and then return 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. The effort is about 4 on a scale of 10. Warm up for 3-5 minutes
Build up to a Brisk Walk. The effort increases to about 5 or 6 out of 10. If you're walking with a friend, you should be able to easily have a conversation, but you may need to catch your breath every few sentences.
Power Walk: Torch it up! You should be moving at a clip. Use your arms to help propel you forward. The faster you move your arms, the faster your pace will be. The effort is 7 or 8 out of 10 in intensity. Talking is possible but only in spurts.
BEST PRACTICES:
Think Tall. Keep your chin up and try not to look down at your feet. Keep your stride long and your head in line with your spine.
If you’re pushing a stroller, remember to keep your body upright and shoulders back.
Engage your core, on the exhale and release as you inhale, filling your belly with air. Feel your pelvic floor lift on your exhale.
Squeeze your glutes: Your butt propels you forward through your walk, make the most of it!
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!
When you’re finished, don’t forget to stretch! Pay special attention to your quads, shins, hamstrings, ankles and calves. We also encourage you to invest in a good pair of shoes (your feet change during pregnancy, so be sure to start with a fresh pair of shoes once baby is born), 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 Ottawa (formerly FITMOM Ottawa) has been operating in the National Capital Region since 2005. Our community is a thriving and welcoming space for you and your littles. #startwithus and #growwithus by attending one of our in-person stroller series or joining us at our live, online or on-demand classes. We can’t wait to meet you!