Walk this Way: What Can You Do to Get Walking More?

More and more studies are extolling the benefits of walking for overall fitness. One study, appearing in the American Heart Association journal Arteriosclerosis, Thrombosis and Vascular Biology, found that, as long as you expend the same amount of energy, walking can have the same wellness benefits as running. This means you would need to walk for one hour in order to get the same benefit you would from running for 35 or 40 minutes. However, the bottom line is that walking works, so what can you do to get walking more than you are now?

Firstly, go online or buy guidebooks for established walks in your area. You’re more likely to actually go for a walk if you say “I’m going to do this set walk” rather than “I’m going to go walking”. A pre-existing walk gives you a plan and a focus, as well as a set distance to go. You can also set yourself a walking plan by using Google Maps or mapmywalk.com to create a walking route.

When you’re planning your walk, make sure it’s good for your overall wellbeing – which means giving it visual appeal. Scenic walks boost your emotional wellness, as well as your fitness levels, and according to a study in the Journal of the American College of Sports Medicine, the biggest barriers or excuses for not walking are a lack of walking trails or sidewalks, and heavy traffic. The more beautiful the view is, the more you’ll want to get out there and view it! If you want a little extra challenge, find paths with hills and take a few breaks if you need to or, if you’re city-bound, tour around the sights to distract yourself from all the walking you’re doing.

Get an app, pedometer or fitness tracker, as research shows that accountability helps. They’re all very user-friendly, typically either free or very low-cost, and are conveniently there on your phone (which you’ll always have with you). Finally, get a dog. According to a study published in the Journal of Physical Activity and Health, ‘not only did owning and walking a dog impact the amount of walking a person does but also that dog walkers were more active overall.’