Get your walking shoes ready!

The long summer days are perfect to start walking, and with them come more excuses to sit back and relax. Here are some simple walking workouts that will help you stay in shape this summer.

If you have children, bring them in the stroller or ask them to follow along on their bikes if they are older. All you need is a pair of shoes and a water bottle. On hot summer days, you can workout but it’s important to drink twice as much water. Here's a 4-week program which includes 3 or 4 walking sessions per week as well as some yoga exercises that you can replace with muscle strengthening exercises.

You can use this sample workout throughout your pregnancy, lengthening or shortening the duration of the sessions according to your requirement, or by adding interval training (see below training example).

To vary the walking exercises, you can play with the duration, intensity, or the choice of terrain. Here are some simple examples offering alternating fast walking with slower walking. Brisk walking can be done at a high intensity, which is at 5 or 6 on the adapted BORG scale, and walking at a moderate intensity, which is 2 or 3 on the adapted BORG scale.

And here are estimated numbers of calories burned for an hour of walking, depending on the walking intensity.

Elise Hofer

Mother of two, Elise Hofer is an accomplished sportswoman in alpine skiing, cycling and running. She holds a Bachelor of Management Degree and promotes an active lifestyle by getting involved with top athletes in the organization of corporate hiking and in various foundations.

Mélanie Olivier

Sports dietician-nutritionist, Melanie Olivier is a former elite skier. Her work with many athletes led her to accompany the Canadian delegation at the Olympic games in 2006, 2008 an 2010. In addition to leading her own nutrition team of experts, Melanie is an experienced lecturer and trainer as well as an appreciated media collaborator.

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