Is just walking enough? All the high-intensity workouts – interval training, kettlebells, CrossFit – seem to get all the attention these days. But what if you have to do something less intense? And what if you’re traveling and you don’t have access to other exercises? What’s wrong with a good old-fashioned walk?
I say, “Nothing!” We know that walking is an excellent form of exercise. You can build fitness and it CAN help you lose weight so long as you create a negative calorie deficit. I read recently that walking is so beneficial that it’s worth adding to a healthy lifestyle even if you do regular, advanced exercise. That’s good news for someone like me!
What are the positives? Walking can be done anywhere. It’s free. It’s easy on your joints. There’s no special equipment or skills required. And the health benefits are pretty impressive – boosting immunity, strengthening bones, and possibly improve sleep quality.
On this trip, I’ve had a struggle with exercise since my plan to swim every day was thwarted by the pool being closed and I forgot my exercise band. Long days in meetings make it harder to WANT to exercise. But I stayed committed to walk more than 3000 steps every day. Now I know, you 10,000-a-day steppers think 3000 sounds weak. But for me, this is an achievement. And happily I can report the past four days of walking were: 3160, 3307, 4109, and 3373. When I got back to my hotel in the evening of the first two days, and was close to 3000, I just walked my room – kind of pacing – but just watched some news and paced. Boring, but it works. All of this has motivated me to up my goal to 3500 and work toward 5000 by the new year! And I’m absolutely going to meet that, even if I have to ramble the condo every evening.
<!–more–There’s more ….>I’ll also be back at the pool tomorrow, and that is a good thing. The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate intensity aerobic activity each week. Along with swimming and band exercises, I think a brisk walk may be a simple way to meet the guideline. Walking is just a good way to add activity throughout the day, but I also know that it’s important to include regular strength and flexibility work to my exercise program to reduce the possibility of injury and establish a routine for best results and walking longevity.
When I first got my FitBit, I realized fairly quickly that walking from my chair to the kitchen wasn’t getting me far, and I did discover that I only walked about 1,000 steps around the house each day. So here’s my summary of thoughts about walking:
1. Buy Comfortable Walking Shoes
This is the first place to start because without good shoes, your feet may hurt, and you’re less likely to walk as much. I’ve had so much trouble with shoes – this was a revelation when trying to walk any distance.
2. Walk (or Run) an Errand
Walk somewhere because you can. You can probably walk more errands than you realize, probably not a trip to the grocery store – but the bank, or the post office, maybe?
3. Walk the News or your Favorite Program
Instead of sitting through the daily news or an episode of Jeopardy, get up and walk. This can add 2,000 steps or so for a 30-minute program.
4. Walk in the Pool
This is my favorite because walking in water is less stressful on the joints, and allows me to walk much longer than on land. The only drawback for me is that my FitBit is not waterproof, so I don’t get credit for all those steps!
5. Go Shopping without Shopping
It’s a good place to walk to avoid bad weather outside. I don’t go to a mall like many “walkers,” but I do walk stores after swimming. I just pick one and walk for 30 minutes. You have pleasant distractions and can get your steps in.
6. Listen to Podcasts
I have this on my list, and I’m going to add this to my plan. I have an iPod Touch and am looking forward to listening to podcasts while walking – great storytellers, economists, and comedians, among hundreds of options to help my walking go easier.
7. Listen to Music
At home on CD or on the iPod, music is always a lift. I was thinking if I pick some up tempo tunes, I may be able to increase my walking. It’s odd, but I don’t listen to music nearly as much as I did in my teaching life – maybe a change is in order.
8. Take the Stairs
This should be a no-brainer, but I’ve had a tough time with stairs. However, from the time I started back to the pool until now, I can easily walk those eight steps to and from the locker room (really struggled in the start). I avoided stairs at all costs. I’m better about that now. Although I have to take care not to up my pain level. Still, I’m trying!
9. Take a Break
Whatever you’re doing throughout the day, take a 10 minute break a few times and go for a quick walk. Your legs will feel better by being stretched, and you’ll add steps to your daily total.
10. Walk While Brushing Your Teeth
Instead of standing in front of the bathroom mirror for a few minutes while brushing your teeth, walk in place and see how many steps you add.
There are many, many more, but you get the general idea … keep moving. It’s a good goal for me to have, and a lot better for my heart and overall health than sitting on a couch for hours at a time.
So, I think I’ll get up and take a walk …