With various exercise routines come and go, walking is still the safest and highly effective fitness regimen.
It is affordable, doesn’t require equipment, and anyone can do this exercise.
Walking is great for those who are trying to lose weight or those who want to keep a healthy lifestyle.
For those who want to shed some pounds, walking is highly recommended.
It is low-impact and burns calories as well as a good cardio exercise.
To reap maximum benefits of walking, it requires having a routine – making walking more consistent.
Planning an effective walking routine will give you better results.
What should you do? Here are helpful tips to do the job.
Consult your doctor
Walking may be one of the safest forms of exercise, but if you have some health issues, it is best to ask for your doctor’s advice.
After all, a doctor’s counsel is required before you sign up for any fitness program.
Your doctor can give expert advice when it comes to how long and how frequent your walking should be.
Listen to your medical practitioner and use their insights in drafting your walking routine.
Know your level
Once cleared from your physician, identify your fitness level – beginner, intermediate, or advanced.
Beginners are those who never or rarely exercised. Intermediate on the other hand exercises but sporadically while advanced are physically active, exercising consistently 3-4 times a week.
Why is this important?
Your level is required to pinpoint the duration and intensity of your walking routine.
Your walking routine should match your level to make it effective particularly in terms of shedding unwanted pounds.
Too much for a beginner can cause more harm than good while too light for an advanced walker will not produce any result.
Particularly among beginners, the fact of ACTUALLY starting a fitness routine as light as walking is a big challenge.
To make it less tedious, make it less pressured by making baby steps towards a more comprehensive walking routine.
Step one is to get yourself a good pair of walking shoes.
Then simply start by moving more.
Or going out of the door.
Small changes in your lifestyle make it less perplexing for those who are on sedentary lifestyles.
You can walk for 5 minutes for a week during lunch breaks or at night. Park your car farther than the usual.
These small steps are like warming up to a lifestyle change.
With baby steps will make it easier for you to be consistent on your walking routine. Habits are hard to create, and this is one hack to make it.
To make walking an effective fitness program, intensity and frequency are equally important.
How much and how often should you walk to see the best results.
You often hear 30-45 minutes, at least 5 days a week to see results like losing weight for walking. But this is not the case for everyone.
Always start from the bottom and then slowly progress.
A beginner can start with a 10-minute walk, thrice a week. An intermediate should walk for 20 minutes, while an advanced can start with 30 minutes. To slowly advance, add 5 minutes per week.
A weekly increase in both intensity and frequency will make it less stressful.
For beginners, you will end at the goal of 45-60 minutes, 5 days in a week, while advanced walkers can progress to brisk or eventually running.
Make Walking Enjoyable
Walking may be the simplest form of exercise but some may find it too plain leading to boredom just like other activities.
To religiously follow your walking routine, make it enjoyable.
One of them is the classic fitness buddy – not just to make it pleasant but a walking buddy can encourage you to get out when you feel like sinking in the couch with a bag of potato chips.
Next, change the environment. Walk in parks with therapeutic green hues or in a place that you love.
Another great idea that I love is to walk trails. Trail walking is one of my favorite things to do in the summer and works different muscles than just walking on pavement or a track.
Some may be fine walking inside a sports complex or in the neighborhood but if your aim is to have a long-term walking routine, spice up your walking locations.
You can change every 2 weeks if you like or do it in a place that encourages you to walk.
Keep it Safe
Always check for your safety when walking.
When walking, check if the area is safe especially if you prefer to do the walking at night. Is it clean? Is it in an environment where no fumes or smoke from vehicles?
As you go with your walking routine specifically when you increase your duration, you make sure that you are still within the talking walk – you can converse naturally without catching your breath.
Walking should be enough to pump your heart but never at the point of grasping for air.
Likewise, as you challenge yourself, be sensitive to safety signs. Do you feel dizzy? Do you feel numb? Does your knee hurt?
Listen to your body. Walking may be safe but it can also pose injuries if done incorrectly or too much.
Make It a Habit
In relation to previous tips mentioned above, consistency to your walking routine is the only way to make it effective.
And only by making walking as a habit will form an effective routine.
It takes 21 days to form a habit – sounds easy but it is a test not to give in to temptations like skipping your walking routine.
Doing so will only throws you back to your Day 1.
Take your time, enjoy the activity, and find inspiration from others. Get encouragement from people and shut down pitfalls and sabotages from critical co-workers to lousy excuses.
If you want to start a healthier lifestyle, walking is the best idea.
Create an effective walking routine to ensure that you will be reaping the benefits of this low-impact cardio activity.
Follow the tips above and you will be on the road to fitness success with walking!by