Walking After Pregnancy

Never underestimate the power of walking: often people think they need to sign-upfor expensive exercise classes to get fit however brisk walking for at least 30 minutes on most days is a convenient and free way to maintain your health. It helps to keep you toned, at a healthy weight, keep a positive mind-set and also helps to prevent chronic disease.

How to start a walking regime:

You may have a long term goal to walk for 45 minutes every day, however, this may need to be achieved slowly over time.

• • Start with time-oriented goals. Complete these at a pace that you feel comfortable with whilst still breathing more heavily and working up a sweat.
  • Walking at any intensity has health benefits however by building up the intensity you will be reaping greater health benefits.
  • Moderate-intensity exercise is when you can still chat comfortably enough (“The talk test”) but cannot sing. Vigorous activity is when you feel out of breath when trying to talk. If you feel light-headed you are pushing yourself too far too soon.
  • A pedometer is an easy way to tangibly increase your daily activity, adults, should aim for 10,000 steps per day. See this website for tips: 10,000steps (external)

How to continue a walking regime:

• • Make achievable targets 
  • Change the routes and locations for variation 
  • Walk for a purpose when you can e.g. to the shop, school, work or training towards participating in the next fun-run event – see here for upcoming events in WA  (external)
  • Find a walking buddy or even join a walking group – ask friends, people at your mothers group, local recreation centre or find a group close-by through the Heart Foundation (external)
  • Listen to music that makes you feel like moving

>> Warning Signs to Slow Down >>

Go to the Ngala Healthy You Healthy Baby App
Track your health and wellbeing during pregnancy and the early stages of your child's life as well as receive tips on how to improve or maintain your health. 

Further Information

• • Nutrition
  • Weight
  • Emotions
  • Social Life
  • Sleep
  • Physical Activity

Parenting Workshops

• • Managing a Toddler and a Baby
  • You and Your New Baby
  • Skilled Dads
  • Sleep and Your Baby

Ngala Books & DVDs

• • Secrets of Good Sleepers Book
  • Secrets of Good Eaters Book
  • Building Brains for Young Children 0-3 Years DVD

For families of babies and young children who reside or work in W.A.,
if you need further assistance contact the Ngala Helpline
Telephone 9368 9368 or Country Access 1800 111 546
8am to 8pm 7 days a week or

or get support online via the My Ngala Forums

Print this page

Rate this Page: 0 1 2 3 4 5