Going for a walk every day – what a simple way to be healthy! You can reap huge benefits just by stepping out the door each day to walk around your neighbourhood. Walking is good for your heart and lungs, and your muscles and bones.

Being physically active by walking is easier than getting to the gym regularly or booking those hard-to-get tee times at the golf course. But even walking has its challenges. You may feel you don’t have the time to go for a walk every day. Or you may have concerns about how “walkable” your community is.

Some people address the time challenge by sneaking walks into their daily routines (often called “destination walking”). Could you walk to work, to school, to the library or grocery store? If so, you’ll be delighted to find you’ve completed an errand or trip, and done your physical activity for the day.

The challenge of “walkability” is not so easy to address. However, many communities are working to ensure that people are able to walk in their neighbourhoods. These groups are asking these kinds of questions: Are there businesses close by? Do you feel safe? Are there sidewalks, paths, crosswalks?

The benefits of walking
Walking is good for your health. It uses your whole body and can be as easy or intense as you want to make it. You can do it alone, or with your dog, your family or a group of friends.

Walking is an inexpensive way to get around. It doesn’t take a lot of equipment. A good set of walking shoes and either a good knapsack or buggy will let you carry things like books to the library or groceries home.

Using people power is good for the environment. The more you walk, the less you drive, so fewer pollutants are put into the air.

Walking connects people with their communities and helps them feel they belong there. When you’re out for a walk, you have a chance to greet your neighbours and catch up on local news. You may notice new things going on in your community. Was that new house there a year ago? Is that a community garden in the park?

What makes a neighbourhood walkable?
Density. You are not encouraged to leave the car at home when buildings and facilities are a considerable distance from each other. You probably don’t want to walk a kilometre in one direction to get to the store and then another kilometre in the opposite direction to get to the library.

Street design. Straight-running streets and avenues (a grid pattern) have corners at the end of each block, giving you a choice of four directions to travel in. If you have back lanes as well, you can quickly cut through to meet a friend who lives one block away. Curved streets with cul-de-sacs, on the other hand, can be harder to walk in. There are not as many paths directly connecting one road to another. Sometimes you have to walk a long way to get to a main street that connects you with other cul-de-sacs.

Central meeting areas. A walkable community likely has a park or a playground or community hall, or some similar place for people to gather and be active. There are also many nearby shops and services that residents need: for example, a grocery store, a library, a drugstore and schools.

Ways to help make your community more walkable
Work with your community league to find out about available city groups and programs. For instance, Woodcroft Community in Edmonton has worked with Walkable Edmonton to create a neighbourhood walking map.

If you live in a rural or smaller community with no sidewalks or trails, talk to your town council or health region officials about creating places to walk. Tell your leaders how important it is to promote healthy living.

Create a dialogue with your town council and planners about fixing crumbling sidewalks or curbs that need curb-outs for strollers and wheelchairs. Be informed about town plans that may affect your neighbourhood. Will a new sewer line be installed or a road repaved? If so, ask for designs that make the community more walkable.

Organize a charrette, which is a workshop involving community members and business leaders that results in a plan of action. The outcomes can include both short-term and long-term plans. A charrette might be held:

* in response to news of a plan for development
* to help guide the design of future developments
* to help solve a specific problem

For details and ideas, see the link at the end of this article.
In addition to working with your community, you can take steps as an individual. If you own a property, consider putting a bench out front so people who are walking by can sit and rest. Keep your walks clear of ice and snow in the winter. Perhaps leave an outside light on at night to help walkers feel safer.

Walkable communities are healthy communities because walking is a great way to be physically active. It’s up to you how much walking you include in your day, but it’s up to your community to provide places where it is safe, easy and fun to walk.

Source: HealthyAlberta.com

Your bundle of joy has finally arrived. You may be excited and exhausted all at the same time.

Regular activity after childbirth can help you:

• Strengthen muscles weakened after pregnancy and childbirth.
• Return to your pre-pregnancy weight (breastfeeding helps too!).
• Cope with the responsibilities of caring for your baby.
• Demonstrate an active way of life you want your child to follow.

This article will give you four good reasons to build physical activity into your busy day. Take steps to look after your health, not only for you, but also for your baby.

Reason # 1: Do It to Feel Good
It’s a good idea to check with your doctor before you start becoming more physically active. You may need more time than you think to recover from childbirth.

If you have had a healthy uncomplicated pregnancy, you should be able to begin an exercise program as soon as you feel ready. Be patient, and listen to your body. Begin slowly, and build up gradually.

You can begin exercises to tone your pelvic floor muscles to help prevent leaking urine when you cough or laugh. Kegel exercises can be done anywhere, anytime.

Regular physical activity will help you gradually return to your pre-pregnancy weight. Breastfeeding helps too. Moderate physical activity does not affect the quantity or quality of breast milk or affect your baby’s growth. To avoid discomfort from engorged breasts, consider feeding your baby or expressing milk before exercising.

Some activities you can start with include:

• Walking: If you walk briskly, wear a supportive bra.
• Yoga: Start slowly, or look for a postnatal yoga class specially designed for new moms.
• Postnatal fitness or strollercise classes: Look for classes designed for new moms or a class for moms and babies.
• Swimming: You can begin swimming after vaginal bleeding and discharge have stopped.

Reason # 2: Do It to Feel Good About Yourself
Baby blues are common. In the first few days after childbirth, you may feel tearful, exhausted, irritable or overwhelmed. These mood changes can be caused by many things, such as a change in hormone levels after birth, pain and tiredness from the labour or a lack of sleep from caring for the baby.

The “baby blues” will pass in one or two weeks. It will help if you look after yourself by getting some rest, fresh air and exercise, eating healthy food and accepting help from others.

If after two weeks you still feel blue or you can’t cope or can’t look after yourself or your baby, see your doctor or public health nurse (see also the “Life With a New Baby Is not Always What You Expect” link below).

Reason # 3: Do It to Connect With Others
Getting active together with other new moms and their babies can give you social support. You can make new friendships and future playmates for your baby. Check with your community’s recreation or family services department for programs designed for new mothers.

You might arrange for a friend or family member to give you a break from your baby, while you go for a walk with a friend or participate in an activity you enjoy.

Spending active time as a family will strengthen bonds and build memories.

Reason # 4: Do It for Your Baby’s Healthy Development
Research has shown that babies need active movement as much as older children to develop both their body and brain.

Babies need a chance to explore their world by rocking, rolling, crawling, kicking, climbing, swinging, throwing and catching.

For example, bounce your baby on your ankles or knees in rhythm to nursery rhymes or songs. Or place your baby on her tummy while you read to her or roll a ball, so that she will lift her head and watch it. For more ideas, see the resources below. Physical activity is good both for you and your baby, physically, mentally and socially. Being active will help you make this moment in your life both enjoyable and memorable.

Source: HealthyAlberta.com