This is for you if you’re in a walking program or just starting one. You’re about to find out how you can stick with the program, and some must-know tips to follow.
But first, what do you do when excuses start making their way into your head? You know the ones:
· It’s too hot outside; or it’s raining; or it’s too cold
· I have a doctor’s appointment; or a dentist appointment; or a hair appointment
· I can sleep in late and miss one day—but that turns into another day, then another
· I don’t have time; I’m too tired; it’s too boring
Now you do need to keep your appointments. And if the weather isn’t good…find another place to walk. Try walking inside on a treadmill or go to a mall.
But don’t miss out on your walk. Schedule it for another time. Don’t let excuses stop you from getting the physical activity you need.
A walking program has many benefits that include:
· Strengthens bones and muscles so you can lift your grandbabies
· Helps you lose weight and keep it off which cuts the cost of buying new clothes in larger sizes
· Improves balance and coordination so you don’t trip or fall going to the bathroom at night
· Keeps your brain sharp so you can remember where you put your keys
· Lowers the risk of heart disease, stroke, diabetes, osteoarthritis and osteoporosis…need I say more
If these benefits aren’t enough to get you dressed and into your sneakers to get moving, then keep reading.
Here are 6 must-know tips that are sure to keep you going!
#1. Choose Where You Walk
Choose with care where you walk. Walking on hard surfaces such as sidewalks and roads are harder on your joints as you age.
Be sure to vary your terrain to avoid this by walking on grass, dirt, trails, sand, even treadmills. These are all softer surfaces than the road.
Also if you have a walking route that you love, change it up by walking in the opposite direction sometimes. This is good for your brain and your body. You will get a fresh look and new perspective on your journey.
#2. Change Your Pace
You can add some low-intensity intervals by changing your pace. First, start walking at your normal pace for 5 to 8 minutes. Next walk at a brisk pace for about 90 seconds. Then return to your normal pace for 3 to 5 minutes. Repeat the cycle until you have completed a 30-minute walk.
#3. Wear Comfortable Shoes
This goes without saying, but the wrong shoes with improper fit will only lead to foot problems. Some good advice from the American Academy of Orthopaedic Surgeons is:
'Make sure they fit comfortably and have a good cushion. If you wear an orthotic
(arch support) make sure it fits properly and always have it available when trying
new shoes. Replace your shoes every 6 to 9 months or about every 250 miles.
Walking in worn out shoes may lead to unnecessary pain and injury.
You need walking shoes that will keep your feet healthy. It’s a good idea to get fitted for your walking shoes like runners get fitted for their running shoes. Try on several pair to find the one that provides the cushioning, stability, and support you need.
#4. Listen To Your Body
Aching back, sore knees, a sore throat, are symptoms you shouldn’t try to push through. Pay attention to your body if you’re feeling any kind of pain, soreness, or feeling a little off.
Give yourself time to rest, then walk later when you’re feeling better.
Pay attention to anything out of the ordinary…swollen feet or difficulty catching your breath. These are signs that you should contact your healthcare provider immediately.
#5. Stretch It Out
Do about 5 minutes of stretching to get your blood flowing and prepare your body to walk. Do 5 more minutes after you walk. Stretching again slows your heart and breathing. It relieves tightness in your body and cools you down.
According to the American Heart Association, you should never suddenly stop your activity. It will cause light-headedness. Your heart rate and blood pressure drops rapidly. So take the time to cool down.
#6. Think Safety Always
Your personal safety should be your Number 1 Priority.
If you’re walking with a group, you all can look out for each other. But if you’re walking solo, let a friend or family member know where you’re going and how long you expect to be gone.
Also have your phone with you in case you need to call for help. You can listen to music or a podcast to make the time go by. Just be sure that the volume is not so loud that you can’t hear vehicles, bikes, runners, or other walkers approaching.
Keep a careful eye on the ground in front of you for things that would cause you to trip or fall. Stay alert throughout your walk.
If you have a medical condition, have identification on you that states the condition. And have contact numbers in case of emergency.
Well, there you have it! 6 tips that are sure to keep you going.
But here’s one more tip for you. According to the Physical Activity Guidelines for Americans, you should do at least 150 minutes of moderate activity a week. That’s 30 minutes a day, 5 days a week. Or break up 30 minutes into 10 minutes of activity, 3 times a day for 5 days if time is an issue for you.
Physical activity is one of the most important things you can do for your body. Being able to do things you enjoy should motivate you to continue moving each day.
Walking has lots of benefits for your mind and body.
Keep track of your progress and celebrate your success!
You’ve started walking so keep going and enjoy the benefits for years to come.
Always talk to your doctor or health care professional before starting a physical activity program.
Do you have a fascinating walking story? Something you saw or heard on your daily walk? We’d like to hear about it. Share your experience with us in the comments!
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