Walking is one of the simplest and most convenient forms of exercise. Studies continuously show that walking is an effective heart health activity, improves mental well-being, and helps with weight management.
But like any other positive health habit, it can be difficult to maintain. However, by setting realistic expectations, allowing yourself the flexibility to work your way through until it becomes a habit, and staying positive about your efforts can help you sustain the routine.
How to start—and stay with it
Starting a walking program takes initiative and sticking with the routine takes commitment and self-accountability. To stay motivated, experts recommend the following:
- Set yourself up for success: Start by walking for 10 minutes. When walking becomes a habit, set a new goal, such as a 20-minute walk.
- Make walking enjoyable: You might like listening to music or a podcast while you walk. If you don’t like walking alone, ask a friend or neighbor to join you or join a walking group.
- Vary your routine: If you walk outdoors, plan several different routes in your neighborhood for variety. Try taking routes with hills as you become used to walking more.
- Be safe: If you’re walking alone, tell someone which route you’re taking. Walk in safe, well-lit locations.
- Take missed days in stride: If you have to skip a walk, don’t give up. Just remember why you started the routine and get back on track.
As you start your walking routine, medical experts suggest planning your route and wearing proper attire:
- Footwear: Choose shoes with arch support, firm and thick flexible heels, and soles to cushion your feet and absorb shock.
- Clothing: Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather to keep you comfortable. And. when walking outside wear bright colors or reflective tape for visibility. You may also need to wear sunscreen, a hat, and sunglasses during the day.
- Track your steps: Use an activity tracker, app, or pedometer. These can be helpful in tracking your time, distance, heart rate, and calories.
- Choose your course carefully: Avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf, or busy intersections. If the weather isn’t appropriate for walking, consider walking in a shopping mall instead.
- Warm-up: Start slowly for five to 10 minutes to warm up and prepare your body for exercise.
- Cool down: At the end of your walk, slow down for five to 10 minutes to help your muscles cool down.
- Stretch: After you cool down, gently stretch your muscles. It is not recommended to stretch before your walk unless you do warm-up exercises first.
Pay attention to your form
Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:
- Head and Neck: Your head is up. You’re looking forward, not at the ground, shoulders and back are relaxed.
- Arms: You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
- Core: Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
- Feet: You’re walking smoothly, rolling your foot from heel to toe.
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