Take the First Steps: Simple Ways to Start or Increase Your Walking Routine
If the thought of walking feels overwhelming, why not start small? Walking is one of the simplest and most accessible forms of exercise, and it's packed with health benefits. Whether you're aiming to start a new walking habit or looking to step up your daily routine, these tips will help you get moving.
Why Walking?
Our bodies are made for movement, and walking can be a fantastic way to improve overall health. Regular walking reduces the risk of heart disease, diabetes, and some cancers. It can help with cholesterol, blood pressure, and even improve sleep and energy levels. Plus, walking doesn’t require a gym membership or special equipment—you just need comfortable shoes and a willingness to step outside.
Easy Ways to Incorporate More Walking into Your Day
Adding more steps to your day doesn’t have to be complicated. Try these simple changes:
Park a bit farther from your destination to add a short walk to your routine.
Take the scenic route—avoid shortcuts and choose paths that add a few extra steps.
Make it social by meeting a friend for a coffee to-go and walking while you chat.
Walk and talk: Instead of emailing a colleague, walk to their desk; or take phone calls on the move.
Use your lunch break to take a stroll around the block, even for a few minutes.
Take the stairs instead of the elevator, even if it’s just for a couple of flights.
Public transport hack: By choosing public transportation, you’re often forced to walk more than when driving.
Use walking as a stress release instead of reaching for less healthy stress-relief options.
Multitask on the move: Listen to a podcast, call a friend, or send messages while you walk.
Tips for New Walkers or Those Increasing Their Steps
If walking is new or you’re ramping up your distance, here are some practical tips to get started safely:
Start slow and build up the time or frequency of your walks gradually.
Stretch lightly before, during, and after your walk to keep muscles flexible.
Be weather-aware: Wear sunscreen, a hat, and bring water on hot days. For cooler weather, wear layers so you can adjust as you warm up.
Wear comfortable shoes: If your shoes are new, wear them around the house first to break them in.
Focus on posture: Keep your head up, look forward, and allow your arms to swing naturally.
Keep breathing: Breathe deeply and naturally as you walk; avoid holding your breath.
Pace it right: Walk at a pace where you can hold a conversation but feel challenged enough to get your heart rate up.
Staying Motivated and Tracking Your Progress
One of the best ways to keep up with walking is to set small, achievable goals. Track your time, distance, and how you feel during and after each walk. Reflect after a few weeks to see how far you've come and celebrate those wins!
Listen to Your Body
If you have any health concerns, check in with a healthcare professional before starting a new exercise routine. Walking is a low-impact activity that’s accessible to most, but it’s always good to get a green light, especially if you’re increasing intensity or duration.
Ready to start or build up your walking routine? Remember, the first steps are the most important. If you need a little guidance, Osteo 4 Families is here to help. Call us at 0416 161 411 to chat about how we can support your new walking journey.
Happy walking!