Forty Weeks of Fitness | With Chelsea

Walking for Fitness

Anywhere, anytime - grab your shoes and head into the great outdoors. Is it raining, freezing or too hot and humid? Head to the gym for a date with the treadmill. Walking is one of the few activities that will be enjoyable throughout your entire pregnancy. Be sure to consider your environment and potential dangers. To keep yourself safe walking inside or out, consider the temperature, precipitation, amount of daylight and level of traffic on your path. Enjoy walking outside? Leave your earphones at home and take your cell phone or a friend. No matter where you are walking, be sure to keep a bottle of water with you and rehydrate frequently.

Baseline Rules

• Speak to your doctor about your desire to stay active during your pregnancy and listen to his/her advice and recommendations.



• Wear appropriate shoes and clothing (layers work great to avoid overheating).



• Monitor your breathing rate and adjust your intensity accordingly.



• Stop exercising immediately if you feel dizzy, faint or experience heart palpitations.



• Stretch! Areas to focus on include your quadriceps, hamstrings and calf muscles.

If You Were Inactive Before Pregnancy...

Carpe diem. This is the perfect time to improve your cardiovascular health by beginning a walking program. Walking during your pregnancy will help you in multiple ways: it increases your circulation to help reduce edema (swelling), decreases stress, helps maintain an appropriate weight, and decreases your risk for gestational diabetes and the chance of suffering lower back pain. Don't you think it's time to get moving?

Begin your program with a 20-25 minute steady walk on a flat course. After accomplishing your 25 minutes of aerobic exercise consistently three or more times a week for two weeks, increase the intensity by heading to the hills in your neighborhood or stepping up the incline on the treadmill. You can also increase the intensity of your workout by lengthening your walking time. Gradually work yourself up to a 45 minute walk on rolling terrain most days of the week. No hills in your 'hood? Here are several additional ways to add intensity to your workout:

1. Increase your walking speed and bend your arms to a 90 degree angle and pump your arms as you walk.



2. Integrate speed intervals by walking at a comfortable pace for two minutes followed by a fast, hip-moving walk for two minutes.



3. Add challenging intervals to your walk by adding one minute of stair climbing. Hold onto the banister lightly for balance, for your safety.



4. Increase the incline on the treadmill every 5 minutes to imitate walking uphill. Can you feel the extra exertion in your heart, buttocks and legs?

Sample Workout:

• Walk at a warm-up pace for 10 minutes followed by a moderate pace for 40 minutes.

If You Were Active for At Least Three Months Prior to Becoming Pregnant...

You may feel that your ability to breath easily has changed - well, of course it has! Your body is in the process of creating another human being, carrying additional weight, and many additional fluids (increased blood volume, fluids surrounding the fetus, and bigger breasts!). But don't let these changes stand in the way of remaining active. Listen to your body and make modifications when needed.

Going on your usual walking route in the neighborhood? Try sticking to a flat surface at a moderate pace for the first 10 minutes in order to avoid shortness of breath. This will give your cardiovascular system time to warm up and deliver the extra oxygen your body demands. After your 10 minute warm-up proceed to a fun up-and-down route at a brisk pace. Get your upper body involved by bending your elbows at a 90-degree angle and using them to help pull your body up the hill. Keep your brisk pace for 30-40 minutes and don't forget to cool down on the flats and stretch before heading back inside. No ups-and-downs to be found? Give these workout intensifiers a try:

1. Step Knee Lifts. Every time you come to a staircase, use the bottom step to perform 30 knee lifts on the right leg, followed by 30 knee lifts on the left side.



2. Speed Intervals. While walking in your neighborhood or on a treadmill, every four minutes increase your speed for one minute. How fast can you go? Move baby move!

If You Have Always Been Active...

Do you miss the intense sweat-producing workouts from your pre-pregnancy days? Dreaming of your next competitive run? To recreate this familiar natural high, try reducing the impact on your joints and extend the length of your workout (1-2 hours). Due to the increased time, you may need to "get your fix" on a weekend (which may allow a friend or your partner to join you as well). Seek out local hiking trails find walks of adequate length and difficulty. Too hot to hit the trails? Use a treadmill to simulate a hiking trail. Choose a hiking program or manually control the incline, decline and speed for a lengthy walk. Beat boredom by walkin' to your favorite tunes or bring a friend to gossip on the treadmill beside you. Live in a cold climate? Strap on some snowshoes and bundle up in appropriate clothing. Depending to the expected duration of your workout, be sure to carry plenty of water and a snack. You will need to stay hydrated and fueled for your and your baby's safety.

Sample Workout:

On treadmill:	Speed = 3.5, incline = 0, time = 5 minutes
	Speed = 4.0, incline = 3, time = 10 minutes
	Speed = 3.5, incline = 8, time = 10 minutes
	Speed = 4.0, incline = 4, time = 10 minutes
	Speed = 3.8, incline = 7, time = 10 minutes
	Speed = 4.0, incline = 2, time = 10 minutes
	Speed = 3.5, incline = 0, time = 5 minutes