IF I COULD WALK 500 MILES…. Well why don’t we start at the beginning… let’s just start walking. Tips on how to start or increase your walking
Our bodies are designed for movement and they love walking. Regular walking is beneficial for your health as it can reduce the risk of heart disease, diabetes, and some cancers. It may improve your cholesterol and blood pressure levels, improve sleep and energy levels.
Walking is great because nearly everyone can do it. You can do it in many different locations, you don’t need specific skills, training or equipment, it is usually free and the difficulty or intensity can be modified to fit each person.
It can seem daunting to change your habits and do a new form of exercise, but here are some tips to start walking or increase the amount of walking in your week.
Park further away from the station, workplace, shops or school
Instead of calling or emailing someone in the office - walk to their desk
Instead of meeting a friend for coffee at a cafe - get your coffee to go and walk about while you chat
If on a phone call at work or at home, walk around while you talk
During your lunch break, leave the workplace and go for a walk around the block
Look for opportunities and choose the option with more walking eg avoid the shortcut
Take the stairs up, even 2 flights of stairs is something
Take public transport - when you think about it, you are more likely to do more walking when taking public transport than a car, unless your train stops outside your front door!
Use walking as a stress release instead of your more unhealthy options
Multitask while walking - call a friend for a chat, send some messages,or listen to a podcast you’ve been meaning to listen to for ages
If you’re new to walking or are changing your normal walking routine:
Start slow then build up the time or the frequency or length
Do some gentle stretches before, during and after the walk
Be cautious of the weather, on hot days wear sunscreen, a hat and bring a water bottle.
If walking on a very hot day, go in the cooler times such as early morning or late afternoon or night
In colder times, wear clothing that will keep you warm but that you can take off if needed as you warm up
Wear comfortable runners. If the shoes are new wear them around home to wear them in before going for a walk
Walk up tall - keep your head up and look forward, your arms should comfortably swing by your sides and your feet in a heel toe movement
Continue to breathe through your walk, don’t hold your breathe
Your pace should be enough that you can talk but not sing
Walking is such a great way to increase your activity in your daily life. There are so many benefits to walking and it's easy! You just have to make the effort! Use goals to help motivate yourself and keep track of the time of walks, the distance and how you felt. Look back at that after a few weeks and see how much you have changed.
This is general advice and if you have any health concerns please speak to your health practitioner.
If you would like some support as you adapt to your new challenge please give Osteo 4 Families a call on 0416 161 411
Happy walking!!!