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Anxious about the right exercises for a pregnant woman? At the very least, walking has to be one of the best things you do for yourself and your baby. It's a great way to keep up your pregnancy fitness, tone your muscles and all that fresh air and Vitamin D is good for you too. What's more it will help you sleep well and keep you 'regular'. Best of all it's free! Take a walk in the park, power walk to the shops or choose a scenic route with a pub lunch at the end - it's a sociable activity that's ideal for all ages and can accommodate all levels of fitness. And when you baby is born regular walking can help you lose weight after pregnancy too ....pushing your buggy or carrying baby in a sling. If you're not already a regular walker, start with a comfortable stroll and build up to faster walking sessions. Aim for 20-30 minutes three times a week to begin with and ideally build up to 30-60 minutes every day to really see the benefits. Alternate brisk walking with a slower pace and exercise your upper body as well by swinging your arms as you walk. Be aware of your posture, keep your back straight and your head and chin level. Try and position your feet when you walk so they don't turn outwards - which not only lends itself to a 'pregnancy waddle' it also contributes to pulling your pelvis forward and putting extra stress on your spine. As you walk, try and place your heel on the ground first and then roll onto your toes as this is less likely to jar your knees and ankles than placing your feet flat on the ground Few things to think about: Your centre of gravity changes when you're pregnant - it's a good idea to wear sensible well fitting trainers or walking shoes. For 'off road' walking, boots with ankle support are a good idea - choose something well-fitting and light-weight. Wearing a supportive top to take some of the weight of your bump will make walking more comfortable Keep the pace moderate - you should be able to walk and talk Don't overdo it! It's easy to carry on walking until you've had enough.....and then realise you have to walk back as well! Keep hydrated - carry a bottle of water and take regular sips This may seem obvious but when your bump is too big for you to easily see where you are putting your feet - take it easy and avoid steep and uneven paths Alexandra McCabe is a founder of FittaMamma, the healthy pregnancy experts. FittaMamma is a free resource to help women enjoy an active pregnancy with workout videos, recipes and prenatal yoga tips. Here you can find easy to use guides for prenatal exercise for a healthy pregnancy while managing pregnancy weight gain
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