Methods of Walking

Sometimes even knowing benefits of exercise isn’t enough motivation to actually get out of your house and do it.  Doing the same 30 minute walk or cardio routine each day can become tedious and boring.  In a recent blog, I discussed the benefits of walking.  I shared that during a thirty-minute walk you are:

•  Strengthening your heart
•  Burning at least 150 calories
• Toning muscles
• Reducing risk of dementia by 40%
• Boosting your vitamin levels
• Wakes you up
• Makes you happy 

I’d like to encourage you this New Year’s season that walking can be fun and not boring!  What is great about walking versus other exercise is that all you need is a good pair of shoes.  It doesn’t require expensive gym equipment, a gym membership, or a trainer!  It is with good reason that nearly 80 million Americans consider themselves “walkers” and the number grows each year.  Ready to be a walker?  Here are some ways to walk that are fun and not tedious.

Talk While You Walk

Some of my best conversations with friends have been during evening strolls around the neighborhood.  I am not only getting in my exercise for the day, but I am able to spend time with a friend.  Usually this makes a walk seem to go by quicker and there are added benefits to talking while walking such as spurring creativity and creates deeper ways of thinking.  Whether you are discussing a deep issue or trying to brainstorm an idea for something, walking and talking will help you think deeper and be more open to suggestions. 

Studies have shown that “talk walk” therapy is growing in popularity.  Many counselors and therapist are mixing movement with talking in hopes that clients will open up.  The walking helps them feel more relaxed.  Some clients may have difficulty opening up to a counselor because making eye contact can be difficult when sharing emotional issues.  Not to mention, they are still receiving the benefits of walking such as an increase in mood, heart health, and lowering blood pressure.

Don’t have a friend available to walk with?  Call them!  You’ll receive the same benefits whether they are walking alongside you or you are talking to them on a cell phone while you walk.

Speed It Up

Speeding up your pace compared to the brisk walk you are used to can add several benefits and it can make your walk fun. Hit small goals such as reaching a certain heart rate for a certain amount of time during a walk and then pace down to a stroll. Hitting small goals during your walk will make you feel more accomplished.  Using a heart rate monitor on your wrist can help determine when you are increasing your heart rate during a walk. 

Some benefits of adding speed to your walk include:

• Shifts your workout goal from weight loss to increased fitness and endurance
• Increases flexibility of muscles and joints as you use a wider range of motion
• Enables you to finish same distance in less time
• Tones muscles
• Increases heartrate

 

Music can help the rate of walking.  Create a playlist on your portable music device and challenge yourself to walk to the beat of the songs.  You’ll be surprised at how much it will affect your heart rate, makes the walk more fun, and go ahead...sing out loud.  The neighbors may think you’re crazy but at least you are getting your exercise!

Add Weights

Once you feel comfortable with walking at least 30 minutes a day without struggle, you can add small weights to your walk.  Walking with hand weights can help you burn more calories when you walk, but you must use them correctly. If you swing your arms to shoulder height for 20 to 30 minutes, you may burn up to 10 to 20 percent more calories than you would without the weights. Ankle weights have the same effect, increasing the workout on your leg muscles and therefore burning more calories.

Be Creative

In an effort to not get bored with the same walk every day, mix it up and try different places and routes.  Go to your local mall and walk the entire length of the mall and back to your vehicle, I guarantee you’ll get more enjoyment out of your walking because you won’t feel alone.

If you worry that you don’t have enough time in the day, then break up your walks throughout the day. You can do this by walking 10 minutes in the morning before leaving for work, 10 minutes in your work parking lot during your lunch break, and 10 minutes in your neighborhood when you get home from work. 

Encourage your spouse or boyfriend to take a break from the football game they are watching and take them outside for a quick walk during half time.  It will help them walk off any wings they’ve snacked on and it will help you reach your walking goal for that day.

Raining outside?  Take a break from the TV show you may be enjoying and walk around the house nonstop for 20 minutes.  Grab those towels you just folded and put them away while you walk.  You are getting your chores and exercise done at the same time!

In any form, walking is low impact and if done properly, you can eventually walk for longer periods, which is even better for the metabolism and cardiovascular system.  Remember to stay properly hydrated during any exercise and consult your healthcare provider if you ever experience pain after walking.