Start a Walk Challenge
You probably wonder how to get started to enjoy the benefits of walking. It is not too challenging to begin. First, set goals and make a plan to reach them. How many steps or miles do you want to walk daily. Where do you want to walk? Is your preference to stroll through the neighborhood, go to a local park or trail, or a nearby track? You can mix it up and choose different locations based on your surroundings. Always as a precaution check with your doctor for medical advice before beginning a new exercise routine.
The next step is to be prepared for walking. To enjoy the benefits of walking, you will need comfortable walking shoes and clothing. Get fitted for shoes that are made, especially for walking. Many brands like Nike, New Balance, Asics, and others have different models to meet your needs. Also, you need wicked and breathable clothing. Remember your walks are brisk and you will sweat. Your clothes must absorb the sweat and help to keep your body temperature cool.
No More Excuses
Finally, no more excuses to get moving! You planned your routes and bought the necessary clothing and shoes. You set step and mileage goals. Now, it is time to start walking. Now let us talk briefly about the proper form. The National Institute of Diabetes and Digestive Health gives the following tips on proper walking form.
- Keep your chin up and your shoulders slightly back and relaxed.
- Look forward, not at the ground.
- Keep your back straight, rather than arched forward or backward.
- Let the heel of your foot touch the ground first, and then roll your weight forward.
- Walk with your toes pointed forward.
- Swing your arms naturally.
Safety While Walking
Lastly, while enjoying the benefits of walking, pay attention to your safety. Always be aware of your surroundings. Let family and friends know where and when you walk. Carry identification and a cell phone with you. Again, if you wear headphones or earbuds, keep the volume low so you can hear cars, barking dogs, emergency vehicles, etc. Watch out for sidewalk cracks and holes, sticks, or rocks that may cause a fall. Avoid dark roads or areas.
Once you develop a routine for walking, you can add on additional goals or steps. Chart your progress using your fitness tracker, journaling, or a fitness app. Do not forget to reward yourself for meeting set targets. Also, invite friends, co-workers, and family to join you or create challenges like the 30-30-30 Walk Challenge. Encourage and support others to enjoy the benefits of walking. Let’s move!
Resources
Walking: A Step in the Right Direction
10,000 Steps a Day: Too Low? Too High?
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391
Great motivational article to benefit everyone regardless of age. I always tell people that walking is free and it uses the body’s natural ability to push and move forward. Also the heart and lungs get a workout as well. I feel that walking is therapeutic as it clears the head by getting the endorphins moving.
Yes, walking is free and a great way to release stress. When I do my walks, I think aloud and work out some things in my life.