Bouncing Back

Getting back into exercise after the birth of your baby needs to be a gradual process. There are many ways to exercise and be active. Walking is a very valuable form of exercise. It increases your metabolism while helping work off stress. Walking is also a form of exercise that can easily be incorporated into your lifestyle because you can walk almost anytime and almost anywhere. Whether you work in or outside your home, walking is a great way to get into and stay in shape! SO, LET'S GET STARTED!

Good posture and form

Always practice good posture by standing tall with your back straight, chin up, chest out, shoulders back and relaxed. Swing your arms close into your body with your elbows bent at a 90 degree angle. Hit the ground with your heel first, then roll your foot forward and push off with your toes. Keep your abdomen tight and remember to breathe deep from your abdomen as you walk.

Stride

It is important to walk at a stride length that feels natural and comfortable. You should walk at a stride length that is appropriate for your body size. If you take too long a stride, you may feel awkward and become tired sooner than you should. If you take too short a stride, you will use your energy less efficiently. Take a stride test. Stand with your feet together and slowly lean forward at your ankles, not at the waist. As you begin to fall forward, simply put your foot out and catch yourself. Look down to see your approximate stride length. Practice this a few times to help find your stride length.

Pace

Walking can accommodate all fitness levels. One key to good fitness walking is pace. You want to walk at a brisk pace, but without overdoing it. A brisk walk should feel refreshing, not exhausting. You should walk at a pace where you sweat lightly, but where you can still speak and breathe comfortably. If you cannot hold a conversation, then you need to decrease your walking speed. If you can sing the Star Spangled Banner or hold a long conversation very easily, then you need to increase your walking speed. Your speed will increase as your stamina increases. Keep in mind that success is a gradual process. "Overdoing it" is a major cause of injury and burnout.

Exercise gear

When it comes to exercise clothes, being comfortable is what you should be most concerned about. Looking stylish should come last. You don't have to go out and purchase all the latest name brand exercise clothes to get in shape. Just be sure to wear comfortable, loose-fitting clothes that are weather appropriate. On the other hand, shoes are a different story. The most important piece of exercise gear is your walking shoes. Wearing the right pair of shoes will help reduce your risk of injury and add to your comfort. If you currently experience pain in your ankles, knees or hips from normally painless activity, then it may be time for a new pair of shoes. Here are a few tips to help you make educated footwear decisions.

Hold the front and back of the shoe and try to bend it. If it doesnt bend where the ball of your foot goes (not the arch), the shoe is too inflexible for the foot rolling motion of walking.

Make sure the upper shoe is stitched to the sole and not just glued. Also, check the inside stitching of the shoe. It should be smooth, versus rough.

Remember that well made shoes will generally last 500 miles. But, if you wear your shoes daily, or for other activities, they are more likely to diminish in 5 to 6 months.

If you determine that you need new shoes, shop for shoes at the end of the day when your feet are larger and better resemble the size they will become during activity.

If one foot is larger than the other, fit the largest foot.

Look for a shoe with a large toe box that will allow your foot to bend easily and provide space above and around your toes.

If you are an avid walker, stay away from buying 'cross trainers' because they dont provide the flexibility that your foot needs for the rolling motion of walking.