10 Simple Ways to Get Started, Stay Motivated, and Have Fun Walking Towards Better Health!

 

 

 

One of my big goals this year is to become more active, but not only that, I want to have fun doing it! Before having a family, I was a very successful gym-goer putting in 5-7 days a week. I thoroughly enjoyed my down time at the gym and saw some amazing results for all of my efforts. But somewhere along the line my desire to be in a crowded stinky gym for hours at a time (falling into the “UGH. Why don’t I look like that yet?!” comparison traps) just disappeared, kind of like my waistline. *sigh*

 

So, I am making 2016 the year of “Getting Fit and Having Fun!” I am not striving to be a size 2 again or to be a certain number on the scale. I just want more energy. I don’t want to be gasping for breath climbing the stairs. I want to be able to say “YES!” enthusiastically when my son asks me to play soccer with him and not just sit on the bench taking pictures. I want my clothes to fit better, whatever size I land on. And I want to have more fun with my family. Pretty simple goals!

 

 

We have all heard by now that doctors and other health professionals recommend healthy adults and kids alike should be getting at least 150 minutes of moderate aerobic activity every week (or 75 minutes of vigorous aerobic activity). This recommended time can be done all at once in a single workout or other physical activity, or spread out over a minimum of 5 days to at least 30 minutes of moderate physical activity every day. And even those 30 minutes per day can be broken up into smaller 10-minute segments – as long as the minutes you’re doing are at a moderate or vigorous intensity.

 

 

 

Aerobic activity, or “cardio”, gets you breathing harder and your heart beating faster and one of the easiest aerobic activities you can do is to walk! Walking does not require any special skills, a gym membership, or expensive equipment. You can do it year round, indoors or outdoors, and best of all, walking can be a productive workout and so much fun!

 

 

The health benefits of doing something as simple as a regular walking workout are just mind-boggling to me. According to this recent article in Prevention magazine and the Center for Disease Control and Prevention, walking for just 30 minutes a day can help to

 

• lift your mood
• improve creativity
• increase metabolism by burning extra calories
• control body weight
• reduce body fat
• prevent muscle loss
• decrease symptoms of anger, hostility, and anxiety
• prevent Seasonal Affective Disorder (the ‘winter blues’)
• lower blood sugar levels and overall risk for diabetes
• reduce high cholesterol
• lower blood pressure
• reduce the risk of diseases like stroke, cardiovascular disease, and some cancers
• prevent varicose veins
• keep bones strong
• improve digestion

 

The experts recommend a walking workout that would have you taking anywhere from 10,000 to 15,000 steps per day, which is the equivalent to walking approximately 5 to 7 ½ miles (1 mile is about 2,000 steps). Now, that may seem like a lot of walking at first, but once you get started and see how many steps you already take during the day, you’ll be surprised at how low 10.000 steps really is!

 

 

 

 

Keep track. Now, it is true that walking is a ‘free’ workout and should not require any expensive equipment. But, if you are going to stat off on a regular walking routine, you will need to have some sort of way to keep track of your progress. The best way to do this is to use a pedometer, fitness app on your phone (I like Runkeeper), or some other fitness tracking device that will at least measure your daily step counts or miles walked.

 

There are so many choices when it comes to pedometers and the price will vary depending on how fancy of a device you want or what features you are interested in. We live in a neighborhood with very spotty GPS/Wi-Fi, and it makes using fitness apps on walks or runs very challenging. So I wanted a very basic, old school, battery-operated pedometer! I really liked the simplicity of this Omron Alvita Ultimate Pedometer. It clips on to pockets or waistlines easily, has a belt loop leash for added security, and the battery is included. The device was super simple to set up, the readings are reliable, and you can store a week’s worth of steps. It shows mileage walked, aerobic steps taken, and calories burned. No apps, no syncing, no GPS or Wi-Fi needed. Just toss it in your pocket and go!

Start slowly. If you are not accustomed to a routine of daily exercise, start with small step goals first. Take the first week of walking to just calculate your average daily steps. Don’t add anything new to your daily routine, just go about your days and see how many steps you are totaling on any given day. Take that number (the total number of steps you walked over a seven day period) and divide it by seven days, giving you an average daily step count. So, if you walked a total of 15,589 steps over a week, your average daily step count would be 2,227. Aim for that as a daily goal and then slowly increase your daily (or weekly) step goals by 1,000 – 2,000 steps until you are comfortably walking a minimum of 10,000 steps per day.

 

Walk Safe. According to the CDC, “People are more likely to walk and move about more when they feel protected from traffic and safe from crime and hazards.” And that totally makes sense.

• Walk in well-known areas.
• Walk in groups or with another person if possible.
• Use crosswalks and crossing signals when crossing streets.
• If you live in an area that is unsafe for walking or the weather is inclement, head to the nearest mall and join the “Mall Walkers”!
• Carry a flashlight and wear retro-reflective clothing if walking at night.
• Be sure to carry a charged cell phone with you on your walks should you need to call for help or a ride home.
• Consider personal safety when walking and carry a walking stick or pepper spray if you feel it necessary.
• Walk on a sidewalk, but if one is not available, walk on the shoulder and face the traffic.
• Texting or reading while walking can be very hazardous.
• If you change your regular walking route, be sure to let somebody know in case of emergency.

 

Walk Smart. 

• Stay hydrated. Bring water along on long walks and be sure to re-hydrate when you get home.
• Dress appropriately for the weather, preferably in layers.
• Find some really comfortable walking shoes. Most sporting good stores or running stores will fit you with a good shoe so you can at least get an idea of the size and brand you like.
• Walk slowly for 5 minutes to warm up muscles, and again to cool down after walking.
• Be sure to use the restroom before setting out on your walks. This is especially useful if you are walking with young kiddos!
• I often walk with my son, but his little legs do tire quickly trying to keep up with my walking pace. So, if you are walking with the kiddos, encourage them to ride along on their bikes or scooters, pull them in a wagon, or load up the jogging stroller to make the most of your walking time.

 

 

 

 

 

Get the family involved. My son was so excited when my pedometer arrived, and it has been a great teaching tool. We talk about how many steps we’ve taken, compare daily step totals, try to predict how many steps we’ll get in that day (and then it’s always a hoot to see at the end of the day whose guess was closest!), and brainstorm new ways to add to the daily step totals.

 

 

Make walking part of your morning routine. Get out there and walk before the family wakes up! Listen to your favorite music, a podcast, the news, or an audio book and just go at your own pace. I love listening to worship music or a Sunday message from my local church or from Andy Stanley at North Point. This is often my favorite time to walk as the neighborhood is quiet, the air is fresh (and the coolest in summer months!), and I can really clear my head and focus in on what is important.

 

 

 

 

Set reminders. Set daily reminders on your phone, via email, through a fitness app, or however you enjoy being nagged to get out and walk! Setting up a daily walking routine (or any exercise plan) is a habit that has to be learned…over and over and over…before it can become second nature. If you don’t schedule in the time to make walking a priority, it never will be.

 

Track progress. Now, if you’re not mindful you can become obsessed with all the number tracking and quickly lose focus of the overall health goals you have set for yourself. But it is fun to keep step totals and see your progress increasing. Just remember to give yourself grace on the days that step counts are low (or the days you forget to hook up the pedometer! Doh!) and remember there is always tomorrow to get to stepping!

 

 

 

Increase Intensity. Once you become more comfortable with your walking routines, you can mix things up a bit by climbing hills, hiking, walking in the dry sand along the beach (or up the dunes), climbing the stairs in the stadium seating at the high school track or football field, adding weights (ankle weights, hand weights, wrist weights) changing your walking paces, or just walking longer distances.

 

 

Keep it fun. Try exploring some new walking routes. Walk with friends. Chase after the kiddos (if you have a toddler, you are doing this daily anyways!). Skip. Jump rope and ‘travel’ (I think that’s what we called it back in elementary school when you jumped rope and walked or ran!). Here are 101+ EASY Ways to Reach Your Goal of 10,000 Steps Every Day!

 

 

Challenge others.  Set up a friendly challenge with your spouse, kids, friends, or coworkers to see who can take the most steps in a week. Winner gets out of doing the dishes for a week, a free dinner, or a movie date!

 

Reward yourself. Set up some personal weekly or monthly step goals to work towards and then reward yourself when you meet or beat those goals! Maybe a mani/pedi day, a guilt-free lunch or dessert at your favorite place, a special shopping trip, a Downton Abbey marathon, gold foil gummed stars on a chart on the fridge, whatever fun things you like!

 

 

 

Finish line goals. Set some fun “walking” goals to keep yourself motivated! Walk for a specific cause that supports a national effort like the Komen Race for the Cure® or the March of Dimes (My girlfriend and I fund-raised and did a 20-mile walk for MOD in junior high and it was a blast! Took us all day, but I still remember the fun of completing the course!) or choose a local charity in town that sponsors events like the Thanksgiving Day “Turkey Trots”! I am looking into 5ks (yes, I will probably have to speed walk until I can start running again!), and this national tour of The Color Run looks like a blast (pun intended)! Go HERE to see when it comes to your city. Can’t wait!

 

 

 

 

 

 

 

 

Note: This article is meant as an informational guide and not as medical advice. As always, talk with your health care provider before starting a new physical activity routine. 

 

 (photo source)