Walking is an easy, low-cost exercise program, and the list of potential health benefits is impressive! I know many of you participating in the Summer Lovin’ Health Challenge are already dedicated walkers. If you aren’t, that’s okay. There are as many exercise programs out there as there are people. If you aren’t already walking to reach your physical activity goals, or if you are but you aren’t sure if you’re getting anything out of it, hopefully you will find information here that will help you find a walking program or routine that works for you.
The benefits of walking, as well as some suggestions for getting started and sticking with a walking program, can be found in these helpful links below. Please take the time to read these, as there is information in these links that is not highlighted in the rest of this blog post.
MayoClinic.org (be sure to click on the example of proper walking form!)
Many times, people with arthritis or other joint complications find it painful to walk even short distances. Walking in water can greatly decrease the pressure on the knee joints from this weight bearing activity. This might be a starting point to consider if knee or other joint pain is a barrier for you.
Walking would be a great addition to a physical activity program as a cardiovascular exercise. A well-rounded physical activity program should also include strengthening and flexibility activities. A cardiovascular exercise goal to aim for is 30-40 minutes of moderate physical activity a day, most days of the week, aiming for a total of 150 minutes in a week.
I can’t stress this enough though: START WHERE YOU ARE! Don’t’ try to take on too much at once. You may end up hurt or disappointed that you couldn’t do it. If you currently don’t do any cardiovascular activities, try to walk 5 minutes, then try to walk for 5 minutes twice a day, then 3 times a day, then bump it up to 10. Find something that works for you, but do it gradually. You will find this much more doable and sustainable.
As you become more comfortable with your walking routine, work to increase the FIT principle.
Frequency- Walk 3-5 days a week
Intensity- Increase your pace
Time- Walk for a longer amount of time or walk a longer distance
Track your progress. Know where you are so you can keep making improvements and striving toward your physical activity goals.
I’ll wrap up with just a few more helpful tips:
Walk with a friend, in a safe place, on even ground.
Listen to music. This link has songs about walking! I thought it was fun and you all would enjoy it.
If music isn’t your thing, reflect on your day. Be mindful of the world around you on your walk—Listening, looking, and taking it all in.
And lastly don’t let weather prevent you from exercising. Walk inside, in your church, where you work, in Walmart, or invest in your health and buy a gym membership or in-home exercise equipment.