It's spring at last. Time to get out and fit with baby. One of the best and cheapest ways of doing this is walking with your pram.

After the dark, cold, wet, winter, there's nothing better for your physical and mental health than brisk walking. Sunlight is a great natural mood lifter and the body needs sunlight to synthesis vitamin D.

Exercise is also good for the prevention and management of post-natal depression. Some clinics run their own healthy walks/pram pushes and this has the added value of being a great way to meet other local mums. Other mums can be a source of support for you and this is important for your emotional health.

To get the maximum benefit from walking, it needs to be approximately ½ hour in time and to leave you slightly warm and breathing slightly faster. You don't need to be out of breath.

Before you do this, you need to have had your post-natal check with the GP and let him know that wish to start exercising. If you've had a caesarean section your GP may advise to wait a bit longer. Whilst exercising, it's important to go at your own pace and to listen to your body. Your fitness levels will have dropped significantly during the 9 months of pregnancy, so don't over do it, especially to begin with. Build up the duration and speed gradually. You may wish to start with a 10-minute slow stroll and gradually build this up to a ½ hour brisk walk several times a week.

Baby will also benefit from the fresh air. It's a great learning opportunity for him as there are always lots to see and to stimulate him. It's also a useful way of calming an unsettled baby. As with all exercise the most important thing is that you enjoy it, so vary you route and go with a friend to keep it interesting.