Many of us are looking for ways to increase our physical activity, but don’t know where to start!
We’re going to review some basic ways to increase our physical activity and improve our fitness level by starting a walking program. This is a simple and easy way to get into the habit of being consistently active.
Some of the potential benefits of a walking program are:
- Burning calories
- Losing weight
- Reducing body fat
- Lowering stress level
- Reduce your blood pressure
- Improving your blood sugar levels
- Improved fitness level
Before beginning the walking routine, you have to plan ahead. Once you’ve done the following things, you’ll be ready to go!
Check With Your Doctor
You should always make sure that you discuss any new exercise program with your doctor before beginning it.
Plan Your Walking Routine
Establish an initial plan for where you want to walk so you can’t make up any excuses not to go.
Wear Appropriate Footwear
Make sure you have appropriate footwear with the best soles and support for the environment in which you’ll be walking.
Dress to Suit the Environment
Be sure that you’re dressed appropriately. We recommend dressing in layers so you can take off layers, as you get warm. You may also want to bring a fanny pack or light backpack so you can carry any water, sunscreen, or other things you might need.
THE WARM UP
Before you walk, make sure you do a warm up routine! A warmup helps prepare your body for physical activity. Take a few minutes to do some light movement to get the blood flowing. Once you’re warmed up, be sure to let someone know where you’re going and be sure to walk and safe well-lit areas.
As you become more comfortable with your walking routine, you want to try different and more challenging routes and terrain. Some advantages of walking different routes are:
Enjoyment
New sights and sounds will make your walks different and exciting and keep you coming back for more.
Challenge
Walking on an incline can increase resistance and build lean muscles. In addition, walking on different surfaces can improve balance and coordination and can strengthen muscles in your lower body.
THE COOL DOWN
Once your walk is over, you don’t want to just stop and sit down just as we need to warm up before exercise, we also need to cool down afterward. This ensures that our body returns to its normal resting state and may also prevent injuries.
- Slow your walking pace to a stroll
- Take a few minutes to do some stretching, especially the lower body. Remember to move into each stretch slowly and hold the stretch for 20 to 30 seconds
- Avoid any bouncing or jerky movements as this could injure the body. You should stretch each muscle group two to three times
THE TALK TEST
Perform a talk test to ensure you’re walking at a moderate pace, you can do this by talking out loud to see at what pace you can comfortably hold a conversation. If you notice that you talk easily, increase the time you walk and the speed of your walk.
If you’re just beginning, you can start with two to four days a week and slowly work towards walking daily. Don’t let time be a barrier! Performing daily physical activity, regardless of duration should be your goal.
You can track your progress using a calendar notebook or an interactive log, that allows you to input your activity and get feedback on your progress. To help you keep track of your steps, distance, or speed, use tools like a smartwatch or your phone. These show you how far you’ve walked and your steps.
If you’re ready to achieve total health then take the first step today! Start a walking program because your best self is within your reach and you deserve it to achieve it!