There is more to walking than just one foot in front of the other. For starters, walking is the number one exercise recommend by doctors since it is easy to do, requires only a pair of tennis shoes, and has tremendous mental and physical benefits. Walking can help with losing weight, lowering blood pressure and cholesterol, boosting your memory, as well as reducing your risk for heart disease, diabetes, cancer, and more.
Walking is something that you can typically do anywhere depending on your environment preference and safety. You can enjoy the fresh air and scenery of outdoor walking or maybe you feel safer walking indoors on a treadmill or at a mall. Here are some ways that you can vary your walking routine through indoor or outdoor walking.
Where to walk
Outdoor Walking
- Neighborhood — Just walk right from your home. If it is not safe to walk near your home, consider walking in a neighborhood near your office or other locations that you frequent, like the grocery store or a family member’s or friend’s home.
- Downtown — Explore your community on foot. Downtowns are a good place to walk because they usually have sidewalks and crosswalks to help keep you safe.
- Parks and trails — You can use paved or gently rolling paths to avoid rocky terrain. Or if you want a challenge, find a trail with a steeper incline to increase your intensity without having to pick up your pace.
- Tracks — Most schools have shared use agreements, allowing community members to use the track.
Indoor Walking
- Shopping centers — This helps avoid poor outdoor weather while still getting a good cardio workout. If your mall or shopping center has multiple floors, take advantage of the stairs.
- Your home — Just stepping in place will burn calories. Try doing it while you watch your favorite TV show. On the other hand, walk and talk when on a phone call.
- Fitness center — If you feel comfortable, you might want to consider joining a fitness center to have access to a treadmill.
- Faith organization — If your faith-based organization has a gym or a fellowship hall or green space, use that space to get a quick walk in.
Different ways to walk
Whether you decide to walk inside or outside, there are different ways to walk. Depending upon your goals, you may need to mix it up and try different types of walking. Here are some ways to walk:
- Everyday walking — Everyday walking is moving around your house or place of work, walking to and from your car, strolling around shopping, or any other incidental activities that require a little bit of walking.
- Leisure walking — Strolling while chatting with a friend, talking and walking while on the phone, or walking the dog are examples of leisure walking. When you are walking leisurely or strolling, you are relaxed and moving easily. Your effort is light enough that you would be able to sing while you walked.
- Fitness walking — This type of walking is faster and more purposeful. Fitness walking can be done at a variety of levels, but it is a brisk pace for you. You should be breathing harder and your heart beating faster, but you should still be able to speak in complete sentences.
- Interval walking — Interval walking is when you alternate fast walking for short periods of time with equal or longer intervals of slower or moderately paced walking to recover.
Before you go out and walk, it is always best to use safe activity practices. Here are some ways you can be safe while out walking:
- Walk on sidewalks when possible. If you walk on streets, always face oncoming traffic.
- Avoid walking after dark. If you are walking in the dark, try to stay on well-lit streets and wear reflective accessories or brightly colored clothing. It always helps to carry a flashlight, a whistle, and a cell phone.
- Let someone know where and when you will be walking. That way, if something were to happen, people know where you are and when to expect you back.
Run or Walk – Even Just 5 Minutes!
According to the 2018 Physical Activity Guidelines for Americans, you need to do physical activity every week to improve your health. Adults need at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity a week to gain health benefits. In America, only half of adults get the physical activity needed to help reduce and prevent the onset of chronic diseases. This is a problem. When you do not engage in physical activity, you are at risk of premature death, coronary heart disease, stroke, hypertension, type 2 diabetes, and depression.
Walking and running are both associated with increased quality of life and reduced risk for disease, even in small doses. Recent findings show that 15 minutes of brisk walking or 5 min of running a day result in a three-year increase in life expectancy. Findings did not differ significantly based on distance, duration, or speed. The health befits of running were found in both women and men, including reductions in cardiovascular and cancer risks.
If you are new to running or walking, it does not have to be hard. All you need is a pair of shoes and a willingness to move a little or a lot, all at your own pace. Start at a pace that is comfortable for you. Then gradually pick up speed until you are walking briskly or maybe even jogging or running. Each week, try to add one or two minutes to your walking time or increase the intensity or speed of your pace.
If you struggle to find time to work out and move your body, the good news is that every bit counts! The science proves that everyone can dramatically improve their health just by moving – anytime, anywhere, and by any means possible. Getting 150 minutes of physical activity each week may sound daunting, but it can be achieved. Spreading out your activity time can help you achieve the proper recommendations. By finding just 5 minutes or less to move your body during the day, you can achieve some health benefits. You do not have to do it all at once! Doctors recommend running just 5 minutes or walking 15 minutes, to extend your life span. Even small amounts of running, like once a week, were associated with reductions in all causes of health risks.
How to Walk
It may seem intuitive, but it is true that walking is one of the best things you can do for your health. Walking can have a huge impact on your health by reducing your risk of disease and other poor health conditions. Here’s even better news about walking — it is free. You can walk anywhere, and no equipment is required to reduce your risk of diabetes and cancer, lower blood pressure and cholesterol, enhance sleep, and keep you mentally sharp. Even a quick one-minute stroll pays off.
Despite all the positives of walking, you might still have concerns about injuries. Do not let fear keep you on the sidelines. Walking could be the best way for you to improve your health. Here is how you can learn proper walking technique to make your workout more enjoyable while helping to prevent injuries.
- Stand tall – Eyes up, and look ahead not at the ground. Keep your chin parallel to the ground. Shoulders back, down, and relaxed. Focus on keeping your shoulders away from your ears to reduce upper-body tension.
- Arm and shoulder swing – Swing your arms freely with a slight bend in your elbows. Keep your arms moving forward and backward. Do not bring them across your body or let them go higher than your chest.
- Core – Gently tighten your stomach muscles. Keep your back straight, not arched forward or backward.
- Stride – Walk smoothly, rolling your foot from heel to toe. Do not reach your legs too far out in front of you. Focus on quicker rather than longer strides.