Walking is so simple and we do it all day long, meaning its the last thing we think of when it comes to exercise. However, a brisk walking routine could be the difference between a sedentary lifestyle and real fitness. It all depends on how you do it. Making walking part of a genuine regime, rather than something you do to get from A to B, helps to keep you motivated and will improve your sense of wellbeing. It also means that you can remove ‘a lack of time and money’ from your list of exercise excuses! Just put your headphones in, music on and get moving – it really is that easy. You’ll need a good pair of supportive shoes, but with that exception you don’t need any equipment or room in your house – you can go as far as you want using the great outdoors as your gym. Regular walking has been shown to lower your cholesterol, reduce the risk of diabetes and improve your circulation, as well as increasing your bone strength. Just taking those determined steps each day will help you to maintain a healthy weight and will keep you healthy, as well as strengthening your body.
First of all, you need to establish a baseline and work your way up. This is especially the case if you’ve been leading a sedentary lifestyle up until now – you need to build up slowly to give your body time to adjust. You then need to choose a distance or a time to stick to – goals will help you to stay motivated. It needs to be a realistic goal and something that you can stick to – if it takes you five hours to complete your chosen distance, it won’t work. You can check the intensity is appropriate by using the talk test. This is where you talk after working out, and if you can string six words together or chat briefly then you’re in your aerobic zone. However, if you’re finding it difficult to breathe and can’t talk, then you need to lower the intensity. Wearing a pedometer can be a great motivator, as you’ll have a constant reminder of how far you’ve gone. Give yourself a manageable goal, such as 10,00 steps and then keep going until you’ve reached it. You can also keep a walking journal which will help you to monitor your progress.
Walking with a partner can be great for making your walking routine more fun, and it will give you a reason besides your own goals to stick to it – you’ll be less likely to give up if there is someone else involved, as you’ll feel bad for letting them down. You may also find it beneficial to mix up where you walk, to keep it interesting. Choose your neighbourhood one week and the rolling hills of the local countryside the next. The biggest reason most people give up on exercise is that they get bored. But mixing up who you work out with, where you do it, and the ways in which you motivate yourself will help you to stick to it and will ensure you reap the rewards of walking. It’s also a superb way of building up if you’re new to exercise. Walking is light on the joints, as you’re just using your own body weight, and doesn’t put too much stress on your heart. You can take it slow to begin with and gradually increase the intensity and time accordingly.