Get a fitness tracker, walk with friends, get out early, and plan your routes.
Walking can be one of the best daily rituals in which you can partake. According to some studies done on exercise, walking is really one of the only types of exercise humans need.
Of course, running is fun and can be exhilarating, and other games and activities also come with innumerable benefits including the chance to work on your coordination, strategizing, planning, and social networking skills. But one of the allures of walking that not all other forms of exercise have is that it’s so easy to do anywhere and at just about any age. And it’s free!
In fact, walking is so beneficial that walking briskly, (like you’re late for a meeting or rushing to catch the bus), and regularly, has been found to greatly improve your odds of living a long life.
In a study that involved over 50,000 people, walking at a brisk or fast pace- between 3 and 5 mph- was associated with a reduced risk of dying from just about everything besides cancer. Science has also shown that regular walking can result in a smaller waistline and better cognition as you age.
How can you easily incorporate 10,000 steps into your day? Here are some tips.
Get a Tracking Device…and Wear It
There’s nothing wrong with exercising without measuring every breath you take and mile or kilometer your cross. Keeping track of your progress is really helpful, however, when you’re trying to hit a goal!
Fitness trackers like a Fitbit or another similar device will track your daily steps for you. If you’re not in the market for one of these and you have a smartphone, you may be able to download a step tracker to use with this. Keep your phone on you during the day. You’ll find your steps really do add up. With a spacious home, something as simple as housework can add in hundreds if not thousands of steps to your tally.
Join or Create a Walking Group
Some people love time spent alone. But if you feel like you’re more likely to get out and exercise if someone is expecting you to show up, ask a friend or two to join you. Having one or two weekly scheduled walks with a friend or a walking group can improve your chances of keeping active.
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If you can’t arrange to meet in the same location, try walking remotely. Pledge with a friend to walk at a certain time and then call each other to start together. You can even talk on the phone throughout the walk.
Get it Done in the Morning
Everyone is different and not all appreciate the early morning hours. Adjusting your schedule so you can get up early to walk can be beneficial, however. By waking up and walking for an hour or so before the rest of your day gets started, you can potentially increase your chances of going on a walk each day.
By leaving your exercise routine to the afternoon or evening, you give yourself more time to find excuses not to commit. Get it done early and it’s out of the way.
Decide on a Few Routes
We are creatures of habit. Another factor that can help you walk regularly is to decide on how long you will exercise, and where you’ll go. By figuring out a few routes you like, the thinking is done ahead of time each day. Rotate your routes to stay safe so you’re not walking the same path on the same days.
Build Up to It
If you haven’t been walking regularly, build up to 10,000 steps gradually. Start with as few steps as you’re comfortable with. And if reaching 10,000 seems daunting, lower your end goal. Research shows that you don’t necessarily need to reach the almighty goal of 10,000 and that even 7,000 daily steps can be just as beneficial, depending on your age and physical situation. Decide on a walking goal that works for you and stick to it.
Walking is so easy to do and requires little gear for you to get going. Such a simple activity done for a set amount of time each day can go a long way. Time to step out!
photo credits: IEW CARTOON/Shutterstock.com
