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Walking After Pregnancy

 ------ 82386649 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 >>

More on Postnatal Health

Further Information

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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
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or get support online via the My Ngala Forums

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