Interval Walking for Postpartum Fitness
Are you a new mum looking to ease back into exercise and improve your fitness? Interval walking could be the perfect solution! Alternating short bursts of brisk walking with moderate recovery intervals allows you to challenge yourself without overdoing it.
benefits of interval walking postpartum
Gently builds cardiovascular endurance
Helps burn extra calories
Tones muscles
Boosts energy levels
Interval walking offers a host of benefits for mums wanting to regain their fitness after childbirth. The variations in intensity target different muscle groups while maintaining a low-impact form of exercise.
getting started with postpartum interval walking
Before embarking on any new exercise routine, it's essential to consult your doctor, especially after giving birth. Always receive medical clearance before beginning.
Once you get the all-clear, here are some tips for starting interval walking:
Invest in supportive footwear - good shoes are a must for exercising comfortably
Schedule walks when baby is settled or napping - this allows you to focus on your workout
Pick a safe route that's stroller/carrier friendly with even terrain
Start slow - listen to your body and build up gradually. Be patient with yourself!
Useful Equipment for Postpartum Walking
Having the right equipment can make interval walking with a new baby easier:
Baby carrier (Baby Sling Wrap) - allows baby to be close while keeping your hands free
Stroller - choose one with large, air-filled tires for smoother ride
Hydration pack - ensures you stay hydrated during workout
Beginning a postpartum walking routine takes patience, consistency and self-care. But the payoffs for your body and mind make it so worthwhile!
sample interval walking routine
Once you've gotten the all-clear from your doctor, you can follow this sample routine to incorporate interval walking into your postpartum fitness journey. Remember to listen to your body and adjust the intensity and duration based on how you feel.
Things to consider before embarking on an interval walking routine.
Before incorporating any interval training into your daily postpartum walks, we recommend gradually building your body back up, so you can comfortably walk for a 30-minute duration. Steadily strengthen the body by lengthening the distance of your walk in short increments.
Phase one: Gradually build up the duration of your walks to 15 minutes
Phase two: Progress to incorporate two 15-minute walks into your day
Phase Three: Increase your efforts to reach the stage where you are comfortable walking for a 30-minute duration.
Phase four: Advance by heading out for 3-4 30-minute walks a week.
Once you have reached Phase Four and are effortlessly managing to consistently complete 3-4 30-minute walks over a two-week time frame, you are safe to begin incorporating intervals.
Here's a simple walking interval program you can consider:
Duration: Aim for a total workout time of 20-30 minutes. You can adjust the duration based on how you're feeling today— How much sleep one has managed to get the night before will have a direct impact on your energy levels so please be kind to yourself. It’s important to always listen to your body.
Frequency: If you enjoy your interval walk today, why not try building up to 3-4 interval walking sessions per week? This will help you gradually improve both strength and stamina.
Warm-Up
Walk at an easy, comfortable pace for 5-10 minutes
Focus on your posture - keep your chin parallel to the ground and relax your shoulders
Do some deep breathing to oxygenate your muscles
The warm-up preps your body for the workout ahead
Interval 1
Walk at a moderate, conversational pace for 3 minutes
Gently engage your core muscles and stand tall
Check in with your breathing - deep, rhythmic breaths
Interval 2
Increase your pace to brisk walking for 1 minute
Pump your arms as you walk, engaging your arm and shoulder muscles
It’s important to continue deep breathing through this higher intensity interval
Interval 3
Return to a moderate walking pace for 3 minutes
Check your posture and core engagement
Monitor your breath, make sure you're not holding your breath
Repeat the interval pattern of moderate and brisk intervals 2-4 times, for a total of 20-30 minutes of interval walking.
Cool-Down
Finish with 5-10 minutes of gentle walking to lower your heart rate
Allow your breathing to return to normal
Reflect on how your body feels after the interval training
Cool Down Stretches
After your cool-down walk, take a few minutes to perform some gentle stretches to improve flexibility and aid in recovery. Focus on stretching your calf muscles, hamstrings, hip flexors, and lower back.
Be sure to hydrate well before, during and after your interval walking sessions. Proper hydration aids muscle recovery and performance.
recovery and safety tips for postpartum interval walking
Interval walking provides an excellent workout, but recovery is just as important! Here are some tips to promote healing and stay safe:
Modify- Remember, the intensity and duration of each interval can be adjusted based on your comfort level.
Hydrate properly - Drink plenty of water before, during and after your walk. Proper hydration prevents dizziness and aids muscle recovery.
Pay attention to symptoms - If you feel any pain, bleeding or concerning symptoms during or after walking, stop and consult your healthcare provider. Don't try to push through pain.
Take rest days - Walking 3-4 days a week is sufficient. Be sure to take 1-2 rest days in between sessions to allow your body to recover.
Don't overdo it - Progress gradually to avoid injury or overexertion. Increase duration and intensity slowly over several weeks. Patience is key!
Get enough sleep - Quality sleep allows your body to heal itself. The recommended 7-9 hours per night may prove difficult, so try grabbing 20 minute power naps around babies sleep schedule and utilising mediation techniques.
Eat a balanced diet - Nutritious meals provide energy for walking and aid postpartum recovery. Focus on lean proteins, fruits/veg, whole grains.
Engage your pelvic floor - Engage your pelvic floor muscles periodically during the walk to strengthen this key area.
Stop if you feel discomfort - Don't push through, if you experience any pain, discomfort, or unusual symptoms, stop the exercise and rest.
The postpartum period deserves ample time and care. By taking it slow, listening to your body, and staying safe, interval walking can be an excellent fitness activity for new mums.
the benefits are worth it!
Starting an interval walking routine as a new mum requires patience, consistency and self-compassion. But the benefits for your postpartum recovery and fitness journey make it so worthwhile!
Here’s a recap of the key advantages interval walking offers:
Gradually builds cardiovascular endurance and stamina
Helps tone and strengthen muscles throughout your body
Provides a metabolism boost to help shed extra pregnancy weight
Engages your core and pelvic floor muscles to aid healing
Improves mood and energy levels
Gets you outdoors for a dose of mood-boosting sunlight
Allows you to bring baby along for the journey
As long as you have medical clearance, interval walking can be a fabulous form of postpartum exercise. It allows you to gently challenge yourself without overexerting your body.
Be proud of yourself for making your health a priority! Celebrate the small fitness wins and know that each step is helping you heal and grow stronger.
