Walking During Pregnancy
- Brisk walking for at least 30 minutes on most days is a convenient and free way to maintain your health - no need to sign-up for expensive exercise classes to get fit.
- Walking helps to keep you toned, at a healthy weight, and in a positive mind-set. It also helps to prevent chronic disease such as diabetes.
How to Start a Walking Regime:
- You may have a long term goal to walk for 45 minutes every day, however, if you are a beginner, this may need to be achieved slowly.
- 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. If you can still chat comfortably enough (“the talk test”) then this is moderate-intensity exercise which is a safe exertion level when pregnant. If you are feeling short of breath or light-headed you are pushing yourself too far. The aim of exercise is to get your blood pumping and muscles working enough to tone-up and release the ‘happy hormones’ without causing any specific body aches and pains.
- A pedometer is an easy way to tangibly increase your daily activity. Adults, including pregnant women, should aim for 10,000 steps per day. See this website for tips: 10,000 steps (external link).
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 link);
- Find a walking buddy or even join a walking group – ask friends, people at your antenatal class, local recreation centre or find a group close-by through the Heart Foundation (external link); and
- Listen to music that makes you feel like getting moving.
Other lifestyle information for during pregnancy – Having a Baby in WA website, by Women’s and Newborns’ Health Network (Department of Health WA).
Go the Ngala Healthy You Healthy Baby
Track your health and wellbeing during pregnancy and during the early stages of your child's life and receive tips on how to improve or maintain your health.
Ngala Books & DVDs
For families of babies and
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if you need further assistance contact the Ngala Helpline
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When: 19 Jun, 10:00am
Birth to 12 months. Covers the impact of nutrition on brain development in the first year of life. Topics include when to introduce solids, variety, quantity and strategies to establish and encourage long term healthy eating patterns.