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Walking During Pregnancy

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Facts

    • 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.

Tips

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).

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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
    Contact the Ngala Helpline online

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    Where: Ellenbrook

    Birth to 4 months: A 5-week series of workshops for parents with a newborn baby. Each workshop covers a wide range of topics about you and your new baby and provides the opportunity to meet and connect with other new parents in your local area.


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