How to Get Started Walking
As we get older, exercise becomes more problematic and we are often inclined to either take it easy or stop altogether. However, walking has to be the most optimal exercise out there. Our ancestors walked daily and our bodies (if able) are fully equipped and designed for walking at any age or weight.
Unfortunately, the daily task of lacing up the sneakers may seem daunting to people who are more accustomed to a inactive lifestyle. If you are in this camp, I have a quick three step process that will help you start a lasting walking routine.
Step One: Preparation
Medical Clearance
If you are a bit older or have any health problems, you will want to consult your primary care physician to make sure it is okay to start an exercise regimen.
Walking Shoes
Once you obtain the all clear from your doctor, the first step is to head out and get some walking shoes, if you don’t already own a pair. I know that this sounds intuitive, however, you should take the time and effort to get the proper shoes to ensure comfort and reduce risk of injury. In order to ensure that you get the best shoes, go to a store that sells shoes specifically for walking. At the store, sales associates can measure your feet to ensure your footwear will fit properly. Also, associates can often provide insoles tailored for your feet for maximum comfort and reduced risk for sprains or other injuries that can impede your walking journey.
Step Two: Make a reasonable plan
What time of day works best for you?
In this case, being realistic is optimal. If you are a morning person you really need to consider walking early in the morning before work or at a time that makes sense for you. If you're an evening person you need to ensure a compatible schedule.
One main factor to consider if you plan to make walking a part of your routine is setting a schedule and time frame that makes the most sense for you. Do not worry about the fact that books or journals list a specific time of day as being better for metabolism management. If you do not feel comfortable waking up early or if walking after working eight hours sounds exhausting, most walking goals that you set for yourself will likely be unsustainable. At some point discomfort will be an excuse for you to skip a day or a week and ultimately stop pursuing your walking goal.
How often will you walk?
If you are not used to a regular exercise schedule, I would suggest that you start walking the minimum amount that you are comfortable with. For instance, if you plan to walk daily, start out at just one or two times a week and build up to seven days. If you start out too fast you may burn out and you may quit. The real objective is to stick with it a plan that really works for you every single day. Also, if you do happen to give into bad habits and fall off schedule, do not give up--remember, no one is perfect. Just lace up and try again as soon as you can.
Step Three: Route it out
Scenery is everything.
Do you prefer to stay at home and walk on a treadmill? Head to the local gym? Take a scenic walk? If you want to succeed, it is imperative that you create a routine that is comfortable for yourself. If you decide to use an in-home gym, create an environment that you want to stay in for the 30 minutes or so while you walk. Set up a television or make sure a book is handy or perhaps a comfortable set of headphones.
Map where you want to walk outside and decide how far you want to walk by setting up landmarks. Try to pick a path that has nice pleasant scenery around so that you can walk and you can enjoy the views.
Once you get a walking routine down, you will see a lot of benefits in your long-term health. Walking may decrease excess weight and even reverse of certain health conditions. Walking doesn't take too much of your time and can be fun. And remember that walking is something that you CAN do.
