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While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape. Whether enjoying the wonder of nature, or simply the company of a friend, walking is a healthy, invigorating experience. And thanks to its convenience and simplicity, walking just might be right for you, too.
Benefits of Walking You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment. A sedentary lifestyle has a debilitating influence on people’s health as they age, therefore exercise is imperative. Walking accomplishes all of the following and more:
Getting Started Walking just 12 minutes every other day can offer important health benefits. But the single best thing we can do for our health is to, work up to 30 minutes, five days per week. Experts generally agree that to be considered “active,” adults should try to take 10,000 steps each day. Wearing a pedometer is an easy way to track your progress. [watch this to learn more about the single best thing we can do for our health] The following tips can help you optimize your walking:
Selecting Shoes The first item of business when beginning your walking program is to select the right pair of shoes. Too many people choose fashion over function when purchasing running shoes, not realizing that poor-fitting shoes can do more than hurt their stride; they can also lead to pain throughout the body.
Once you have purchased a pair of shoes, don’t walk them into the ground. While estimates vary as to when is the best time to replace old shoes, most experts agree that every 6 months is best. Don’t Let Pain Slow You Down While you may experience pain or injury in a particular area, such as a knee or a hip, the root of the problem may lie somewhere else. A problem with hip motion may not hurt the hip, but it can create an imbalance in every step, leading to pain at the knees, hips, low back, or shoulder. If you suffer from pain beyond typical muscle soreness, your doctor of chiropractic can diagnose and treat your pain or injury and get you back into the swing of your walking routine. Your doctor of chiropractic can also help give you therapeutic exercises to address the imbalance and help keep you moving well.
Walking remains the most popular fitness activity for good reason: Not only is it accessible, but you also reap a laundry list of rewards by doing it. "Walking improves your psychological and physical health," says Patricia Friberg, MPS, a nationally board-certified health and wellness coach in Los Angeles. For starters, walking is a low-impact activity, which means it will create less stress and strain on your joints, says Samantha Parker, MS, a certified yoga therapist and kinesiophobia and cognitive movement specialist in Washington, D.C. In terms of health, walking can help you lose weight and prevent a wide array of chronic issues, including heart disease, stroke, type 2 diabetes, and certain types of cancers, Friberg says. It can also improve your mood—especially if you walk outside—and decrease symptoms of anxiety, depression, and stress. After walking, you might also find that you're more creative, focused, and productive. And if you're walking outside, you may even have a stronger connection with your community, or at the very least, your neighborhood, she adds. Most studies show that the health benefits from walking are attained by taking a brisk walk, essentially to the point where your breathing becomes stronger and you start working up a sweat—that means picking up the pace. Below, fitness experts offer simple strategies for not only making walks more fun, but also for engaging your mind and body. Get outside and walk!
Every week, write down your weekly walking schedule. "Having a plan and intention will help you achieve your goals," Friberg says. For instance, Monday you might do an interval walk; Tuesday could be a light walk with a friend; Wednesday might be a steady-state walk for 45 minutes; while Thursday you could practice mindful walking by shifting your attention to the external. A walk can be as short as 15 minutes and merely involve taking in your surroundings in a way that you focus on what you're seeing, smelling, and touching. As you do this, take a few breaths to center yourself and then take in your surroundings with awe. "Awe and walking produce happy hormones, so when you put them together, you get a double boost," she says. Close out the week on Friday with a music walk where you match your pace to the beat of the music. RELATED: How to Be a Mindful Runner and Practice More Mindful Running
Just as you don't want to do the same exact workout every day, you don't want to walk the same exact route, especially if there aren't any hills. "Adjusting your walking gradient will increase your calorie burn and push you to get more posterior chain (aka your glutes) work out of your walking routine," says Samantha Clayton, former Olympic sprinter and fitness trainer in Los Angeles. If you're walking outside, change your route so you hit hills from time to time. On a treadmill? Increase the incline, adding more as you see fit, and for a bonus, work to keep the speed consistent as the hills get steeper. Not only will you give your heart a workout, you'll get strength and muscle-building benefits, too.
This should go without saying, but a walking workout with an element of fun will make it easier to stick with longterm. "The best way to have adherence to exercise is to create a positive response to the activity so you want to do it more," Friberg says. One of the best ways to infuse fun into your workout? Get a buddy. Friberg suggests meeting your best friend for regular walks, or if that's not possible, give your bestie a call and walk as you talk.
Interval training, where you alternate between harder and easier periods of work, doesn't only keep you from getting bored, it also works your body more and harder, but in less time, Clayton says. For instance, try walking fast so that it feels like seven on a scale of one to 10 (10 being an all-out sprint) for 45 seconds and then walk slowly at an effort level of three out of 10 for 30 seconds, repeating this your entire walk. You'll improve both your cardiovascular fitness and endurance. RELATED: You Can Do This Stairs Workout in 15 Minutes—at Home
Have a favorite loop or walking trail? Time yourself and see if you can walk that loop or trail faster each time, Friberg suggests. Try to beat your time by 15 seconds, then 30 seconds, and keep challenging yourself.
Studies show that music can be a great motivator, especially when it comes to exercising. Put modern technology to work and create playlists to get a specific response from your body, Clayton says. Go through your music collection and select songs that match the type of workout you want to complete. Steady beats are great for endurance workouts while you might want more powerful music for doing intervals. RELATED: These 9 Podcasts Will Keep You Thoroughly Engrossed on Your Next Walk
Trails often have uneven terrain, which comes with surprising benefits. "This forces your mind to become aware of your surroundings and enhances spatial and vestibular awareness needed for balance," Parker says. Plus, the uneven terrain will help you burn more calories and strengthen stabilizer muscles, smaller muscles that often get overlooked. RELATED: 6 Life-Changing Reasons to Take a Hike this link is to an external site that may or may not meet accessibility guidelines. |
How to make the most out of walking
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