Losing weight can be difficult for anyone – you have to get your head in the right place and you have to be mentally ready for it. But for new mums, it can be even more difficult – suddenly, you have to look after a whole new person, your house and your family. This can make losing weight fall right back on the list of your priorities, but luckily, there is one thing you can do to lose weight that’s easy, free and you can do it with your baby. All you have to do is walk – 10,000 steps per day.

The average person walks between 900 and 3,000 steps per day – so you might think that getting up to 10,000 steps per day is a bit of a challenge. However, you can do it – you just need a pedometer so you can track your steps. 

How much weight could I lose?

Walking 10,000 steps every day will burn off roughly 3,500 extra calories per week. And burning off 3,500 calories per week burns off half 500g of fat – so combine your walking routine with a healthy and sensible diet and you can easily lose between 500g – 1kg a week. This weight loss is healthy, sustainable and easy – and it will help you to maintain your weight in the long term.

Generally, you need to create a calorie deficit of up to 700-800 calories per day – this will make your weight loss even more sustainable. So if you eat 2,000 calories per day, reduce your intake to around 1,700 or 1,800 – this calorie deficit probably won’t even be noticeable, but in conjunction with the 500 calories you’ll be burning off every day through walking, it’s an excellent way to melt away the weight.

Why is walking good for me?

Walking is good for you in other ways, too, aside from helping you to lose weight – it helps reduce the risk of obesity, and with it, the risk of heart disease and liver disease. Walking regularly also halves your risk of certain diseases and cancers, and it also helps you to feel fit and healthy – and the endorphins it releases will make you feel happier, too!

Walking also improves your energy levels – the more you walk, surprisingly, the more energetic you’ll feel. It also improves your posture.

How quickly should I walk?

Research has shown that if you walk your 10,000 steps in a brisk half hour or hour, it is better for you than if you take those steps leisurely instead. A brisk walk gets your cardiovascular system working, which reduces the risk of heart disease and heart attack – it also reduces the risk of high blood pressure later on in life. Walking briskly also burns more calories off, so the faster you walk, the more effective the exercise. However, if you can’t get your steps in in just half an hour, that’s fine too – any exercise is much better than none.

How can I Increase the number of steps I take?

It might seem a scary prospect to increase your steps to 10,000 per day, but there are a few ways to do it at home with your baby.

• Put your baby into a pram and pound the pavements – and the hills, as you’ll burn off twice as many calories if you walk up a big hill. The pram also creates resistance, making the exercise more effective.
• Hold baby tightly in your arms or put them in a sling and have a boogie around the house!
• You’ve got floor space – so use it! When your baby is napping, run up and down the stairs, do laps around your living room or run round the garden.
• Use your spare time. You might not think you have any spare time, but take periods such as television commercials as an opportunity to exercise – jog on the spot or run round your house and you can really increase your step count for the day in just a few minutes.

If you’re new to exercise, speak to your doctor or midwife before starting.