Spicing up the basic walk

It's finally here, warm sunshine!! This is a great time to get outside and get some fresh air. If you felt nervous walking in the snow and ice, there's no longer an excuse. Remember that walking is a great form of exercise for pregnant women and a fabulous way to start any fitness routine. You challenge your abdominal muscles, quads, hamstrings, calves, glutes and your hips. You are also strengthening your cardiovascular system and that means baby's too!

If you've been walking already, you may find you are ready to spice up the routine and ready to pick up the intensity. If you have the same route everyday, it's time to find somewhere new. It's amazing how quickly your muscles develop a memory so try to mix up location.

What to wear?

If you are going to be out walking on a regular basis, invest in a good pair of sneakers. Cross trainers or those designed specifically for walking are the best choice. Try walking around in the house or on a treadmill after you have purchased them to make sure they fit properly and aren't rubbing anywhere, most stores will let you return or exchange sneakers before they're worn outside. Also ensure you wear a good pair of socks, this will cut back on blisters that can develop from heat and rubbing. Be careful of the new "fitness walking" shoes that are designed to specifically target certain leg muscles as you walk. These are built to throw you off balance which can be dangerous for pregnant women (really, we're already off balance enough as it is!). They can be great for short distances or worn at work but they're not recommended for long distance walking or for use in fitness classes.

As for clothing, think: comfortable. Dress in layers and for the weather, it's easy to give up at the first drop of rain so have an umbrella with you. Also remember to wear a hat and sunglasses and SUNSCREEN! Practically every store (including Costco and Joe Fresh) has a great fitness inspired, affordable line of clothing. I often start off in a long-sleeved t-shirt that I can tie around my waist if I get too warm partway through.

Speed intervals: If you find yourself sweating slightly as you walk, you may already be at a good intensity, but if you are walking at a comfortable stroll, try to mix in some variety. Spend 5 minutes at a comfortable pate to warm up then pick up the pace slightly for the next 5 minutes. Keep alternating the speed variables and you'll find you get a great workout. To add even more intensity, continue the 5 minutes of higher speed as you decrease the time you walk slowly, 5:5, 5:4, 5:3,  until you have 5 minutes and 1 minute at a slower pace. This is also a good way to begin your walkout routine after your pregnancy and then you can build in some jogging intervals.

Increased incline: A slight increase in incline will work wonders on the legs especially your glutes and what we horribly refer to as our "saddlebags". Look for a route that has a variety of hills and flat areas so your body has a break and can go into active recovery until the next incline. The added challenge of an upward climb will also force your heart to work a little harder.

Mixed terrain: Cement and pavement can be hard on the joints, particularly near the end of your pregnancy. Walking through a field or in the woods can challenge your muscles in new ways and relieve stress on your joints. Many cities have great walking trails mapped out already or get out the city to hit some countryside, research some new areas to find a new adventure. For a real challenge: find a sandy beach to walk on! The soft sand forces your core muscles to help keep your balance.

Add distance, add time: If you've been sticking to the same 30-minute routine, begin to add on in 5 minute increments. Work your way up to an hour. The extra 5 minutes could be just what you need to break through a fitness plateau.

Invite a friend: If you are bored of your music selections and are finding it harder to motivate yourself off the couch, invite someone to join your walking club or find a walking club in your area.  It's been proven that working out with a friend forces you to be more accountable to your fitness routine, which help keep you on track, and it's a great way to spend some quality time with a friend. This is also great post partum with or sans bébé as a way to get out of the house and spend time with an adult.

A few tips to make your workout a success:

• Hydrate: I can't repeat this enough.  Carry a water bottle with you especially on long distances. If you don't like to have something in your hand, invest in an hydration belt (you can wear it across the chest and down your back if it's too tight around the hips). This will relieve any cramping and prevent overheating.
• Warm up and cool down: Spend about 5 minutes at the beginning and at the end to walk at a slower pace. This allows your muscles a chance to build up their intensity and to allow blood flow to slowly decrease, which all reduces your risk of injury.
• Stretch: Be sure to stretch after your walk, focusing particularly on the muscles in your legs to reduce the risk of injury. Check out my previous blog on stretching for tips.
• Have fun: Fitness is all about enjoying the experience! If you don't like something, why would you do it? Download some great music or go with a buddy to make this time all about you.

See you at the gym!