Walking sounds easy, but working it into your busy life can be harder than it looks. You may find that some days, you feel like walking, and other days, staying sedentary feels just fine. However, one of the most important things you can do for yourself is to keep your body moving. Walking is a gentle way to increase your physical activity and it doesn’t require a gym membership! Here’s how you can start walking more:
If your goal is simply to walk more, chances are, you’ll start strong and lose steam early on. Instead, start by setting realistic goals for the number of daily steps or the amount of time you want to dedicate to walking. Starting from scratch? Set a goal of 10-15 minutes a day. Have you been walking for a while and want to increase the intensity? Set a goal of 8,000-10,000 steps per day. Do what’s realistic for you, and use devices like pedometers or fitness trackers to help you get there.
Is your first instinct to get in the car and drive somewhere, even if it’s not very far? See if you can replace some of your drives with walking or biking. If you must drive to your destination, consider parking at the far end of the parking lot to increase the amount of time you spend walking. This is an easy way to incorporate more exercise without going out of your way.
Recent studies have shown that sitting for long periods can be associated with numerous health risks, such as higher blood pressure and high blood sugar. Unfortunately for some, sitting several hours a day is part of the job. If you sit most of the day, take short walking breaks every 30 minutes to an hour. During your lunch break and after dinner are great times for longer walks. A walk can help clear your mind while improving your health, making it a productive way to spend your breaks.
It can be challenging to find activities to do with friends that don’t involve spending money or indulging in high-calorie treats. Try walking together! Find a nice park or nature preserve, or take a walk around town together. If the weather is not cooperating, consider a walk around an air-conditioned mall. Walking together allows you to catch up while looking out for your health—it’s a win-win!
When walking isn’t already part of your routine, motivating yourself can be hard. Try setting aside the same amount of time every day for walking. Working it into your schedule makes it easier to commit. See if you can find a walking buddy who can act as an accountability partner. If you can’t find someone to physically walk with you, tie an activity like listening to your favorite podcast or calling a friend to your daily walk. Make walking an important part of your everyday routine.
You may find that you’re starting with baby steps, but over time, walking can become a natural part of your daily life. Now that you know what you need to do, get out there and walk!
