A journey to better health starts with just one step, and walking is just the way to kickstart your path to vitality. Simple yet powerful, walking regularly is the gateway to developing improved well-being both physically and mentally. Walking improves heart health, aids in weight loss, boosts your mental well-being, and improves your stamina and energy levels. For these reasons, developing a walking routine is a key component to cultivating positive energy and promoting good health in your day. Starting any routine can be a daunting task, so our Fit Experts have curated a guide made especially for you. We will help you to discover the benefits of a walking routine and guide you through the process of building a walking regimen that suits your lifestyle.
THE BENEFITS OF WALKING
Walking happens to be one of the most underrated forms of exercise. It’s easy, free, and one of the simplest and most practical ways to become more active and lose weight. Walking regularly can help you:
- Improve your cardiovascular and pulmonary (heart and lung) health and fitness
- Aid in weight loss and reduce the risk of heart disease, high blood pressure, and Type 2 Diabetes
- Boost mental well-being and clarity through reduced stress and improved sleep
- Improve stamina and energy levels
Walking offers a plethora of advantages and developing a walking routine can improve your physical and mental health dramatically. Walking regularly also serves as a fun social activity. Going for a walk with a friend stimulates the brain and gives you greater motivation to keep walking regularly. From easing joint pain to improving mood, walking is a simple solution for your daily troubles.
BUILDING YOUR WALKING REGIMEN
Now that you know the benefits of walking, it’s time to begin building your walking regimen. Setting goals and creating a schedule can help you to solidify your plans of more consistently walking. Start by setting goals and for the ideal amount of time you’d like to walk per day or weekly. Doing so, you are more likely to create the healthy habit of walking daily. It’s also beneficial to plan out your walks by time of day to ensure a lower likelihood of skipping the walk. Hold yourself accountable and walk with others to motivate you. Remember that, as with any exercise routine, consistency is key. So, start your walking regimen and be sure to stick to it to see desired results.
START SLOW
When you first begin a walking routine, start with a short walk of about 10 minutes daily. This will enable you to adopt the habit of walking and to gradually develop your routine over time. If you feel prepared to walk for more time on a daily basis, then start with a 5 to 10 minute slow walk initially. This helps to warm up your body and prepare your muscles for exercise. Starting at a faster pace can lead to injury.
INCREASE AND MAINTAIN THE PACE
Over the course of your walk you may increase your pace after your initial warmup. Try to walk fast enough that your breathing is elevated, but you are still able to talk. This is known as a moderate intensity exercise and helps with weight management, improved mood, and reduced disease. Throughout your walk it is important to try and maintain this pace for about 15 to 30 minutes to start. As your stamina improves, you can gradually increase the duration of the fast-paced walk.
COOL DOWN AND STRETCH
Just like the warm-up, it’s important to cool down after your walk. Slow down your pace for 5 to 10 minutes to cool down. Cooling down helps to prevent injury, lower your heart rate, relieve stress, delay onset muscle soreness, and control blood flow. Thus, it is important to cool down after any aerobic exercise. Stretching post-walk is also very important, as it helps to prevent muscle stiffness and limit muscle soreness.
AIM FOR CONSISTENCY
Aim to do this walking routine about 3 to 5 times per week for the best results. Over time, you can gradually increase the amount of time you walk for or even increase the pace at which you walk. Consistency is key if you wish to fully reap the benefits of walking, so be sure to repeat this routine several times a week. If you’d like to spice up your routine, it may be beneficial to change your walking course or walk with a friend or pet from time to time to keep you motivated and interested in your walking routine.
SAFETY MEASURES FOR WALKING
Safety when walking is extremely important, especially when starting a new exercise routine. It is essential that you stay alert and aware of your surroundings at all times. Choosing well-lit, popular routes is key for safety precaution. Be sure to walk on sidewalks whenever they are available and wear reflective clothing to prevent accidents. It’s also important to wear comfortable shoes that provide good support as to avoid injury. A good pair of walking shoes can reduce joint pain and overall strain on the body. Finally, don’t forget to stay hydrated, especially in warmer weather!
SHOP WALKING ESSENTIALS
ON CLOUDSWIFT V3
The Cloudswift V3 is made for the city and will help you to effortlessly stride across the sidewalk. This all-day shoe has dual-density Helion™superfoam to soften the impact of the concrete.
HOKA BONDI 8
The Hoka Bondi 8 is designed to elevate your walking experience and support you with generous cushioning throughout your day. You’ll feel like you’re floating on a cloud throughout your walk.
FEETURES ELITE ULTRA LIGHT QUARTER
Engineered with anatomical design and Targeted Compression, Feetures provide a custom-like fit and will help to reduce blisters on your walk.
EVERY STEP COUNTS
Embrace the simplicity and effectiveness of walking, recognizing it as not just a physical activity, but a daily investment in your well-being. Whether you’re strolling through a park or walking through a busy, urban landscape, your walking routine is uniquely yours. Starting a walking routine may seem intimidating at first, but with patience, persistence, the proper shoes, and by taking advantage of this guide, you’ll be well on your way to a healthier lifestyle. Keep moving and take a step towards a more energized you.
Visit your local Fit2Run to find the best shoes to enhance your walking experience and to make walking a permanent habit!
