Getting the most out of your walks

Power walking is an unrivaled aerobic conditioning activity. Its cardiovascular benefits and weight maintenance/loss potential are similar to that of a running program, yet it's much easier on the body because there's about half the impact and wear and tear on your joints. 

Regular Walking	Power Walking	Running
Pace: 2.0-3.0 mph	Pace: 3.0-5.5 mph	Pace: 5.0-6.0 mph
150-300* calories burned	350-500* calories burned	470-600* calories burned

*Based on a person who weighs 130 lbs. Number of calories burned increases with weight. 

HEAD TO TOE CHECKLIST: 
Form is the key to getting the most from power walking. Proper technique will help you move along faster with less effort and minimize your risk for injury. 

Head: 
Keep head up and centered between your shoulders. Keep your chin up, and focus your eyes straight ahead. Your head and neck should 'float' above your shoulders in a relaxed, easy manner

Shoulders: 
Keep them back and down (no slouching allowed). Don't allow them to round forward or creep up toward your ears 

Chest: 
Your chest should be naturally lifted, as if a string were attached to the centre, gently pulling it upward 

Arms:
Your arms should be bent at slightly less than 90 degrees. 

Hands: 
Keep them loosely cupped around the handle of your stroller. 

Abdominals: 
Lean forward slightly and flex your abs in toward your spine to help protect your lower back 

Hips: 
Because your stride is quick, move your hips in a sort of exaggerated wiggle. Use your hips to propel you forward so that you walk at a fast speed.   

Thighs:
Take more steps per minute at your normal stride or at a slightly shorter-than-normal stride length. Straighten the front leg so that your knee is fairly straight from the moment you touch the ground until you are just about to swing forward with your other leg 

Feet: 
Imagine that you are walking along a tightrope. Each step should land squarely on the imaginary line directly in front of you. Land heel first, roll through the foot, and then push off firmly and vigorously. The rhythm of your arm swing should match your steps 

FITT Principle

Prenatal
Frequency - Up to 4 days/week
Intensity - RPE of 5-7 on scale of 1-10
Time - 15-30 min 
Type - Stay motivated and have more fun by walking with other Moms-to-be.

Postnatal
Frequency - Work towards most days/week
Intensity - RPE of 5-7 on a scale of 1-10
Time - 15+ increasing by 2 min/week
Type - Join other new moms to help keep you motivated.

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