Why I Recommend Walking as Part of a Movement Routine
One of the easiest ways to fit movement into a day is to go for a walk. Whether it is for 10 minutes or an hour, there is no denying the benefits of putting one foot in front of the other.
In case you are not convinced, here are a few health reasons to add walking to your movement routine:
Prevents or helps manage heart disease, high blood pressure, type 2 diabetes
Enhances brain function
Boosts your mood
Improves your quality of sleep
Reduces stress
Walking is one of the most accessible forms of movement. It doesn't cost a penny, and you can do it almost anywhere. Being a low-impact exercise that is easy on the joints means it is appropriate for all ages. It can be the perfect form of movement on your rest days. Walking can give you time to think through a problem or decompress after a hard day. Ready to start?
Here are a few ways to get the most out of your walk:
wear comfortable walking shoes and wear moisture-wicking socks
maintain good posture- head up & looking forward, back straight, arms swinging freely, abdominal muscles slightly tightened
have a proper stride- roll your foot heel to toe
warm-up and cool down- start and end at a slow pace
walk faster than usual in the main portion of your walk
work your way up to a brisk pace (3-3.5 miles per hour)
incorporate intervals- alternate walking at a fast pace with a regular pace
walk in a safe area and pay attention to your surroundings
make it social- walk with a friend or walking group
listen to music or a podcast- be sure you can still hear traffic
wear reflective clothing if it's dark- wear sun-protective clothing if it's during the day
stretch when finished- 3 minutes of stretching goes a long way in caring for your muscles
Finally, decide how much walking you want to do each week. The Department of Health and Human Services recommends healthy adults get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of the two. Will walking be a portion of your activity or all of it? Are you walking at a brisk or leisurely pace? Use an activity tracker to help you record your weekly movement and evaluate your progress over time. It's fun to look back and see how the miles and minutes have added up!
I highly recommend including walking in your movement routine. Now lace up and step outside!
What do you enjoy (or not!) about walking? When and where do you love to walk?
Want one-time advice, accountability, or a pep-talk from a positive professional? Take advantage of my Wellness Hours!
I set aside time on Wednesdays and Thursdays to chat with you one-on-one about your wellness challenges and concerns. Click the button below to schedule a time that works for you.
