Walking is a safe and easy exercise
for people of all ages. Though everyone should exercise regularly, walking does
not just have to be a structured exercise around a track that fits into a time
slot. With some creativity and new habits, walking more can become a way of
life.
In no way should the following
suggestions substitute for a structured exercise plan tailored to one's
personal needs under the care of a physician or other professional. Rather,
these ideas can complement a regular exercise regimen to make walking a part of
life off the track, too.
Walk
At Work
Walking more at work takes only
time, planning, and a change of routine. The company gym doesn't have to be the
only place at work to exercise.
- Walk around the grounds, weather permitting, during lunch or other breaks.
- Take the stairs more. Get off the elevator a floor before the destination and take the stairs up the last floor. Always take the stairs down.
- Deliver memos or messages in person instead of via phone or email.
- Find new or alternative routes to lunch, the bathroom, and other places in the daily routine.
- Buy a pedometer to wear at work and set personal goals for the number of steps taken, increasing the goal slowly over time.
- Use a heart rate monitor. Search online for best heart rate monitors to find one that fits your needs.
- Find a colleague interested in walking more at work and keep each other accountable.
- Park as far as way from the office as possible, or park on the opposite side of the building and walk across the building inside to the office.
Walk
More While Shopping
Modern shopping is designed for
convenience. Walking while shopping is counter-intuitive, because it means
seeing shopping in a new light, as an opportunity to walk more rather than to
find the shortest route to shop. Use the following suggestions to walk more
while shopping, and add your own with time and practice based on the local
environment.
- Park as far away as possible from the targeted destination, weather permitting, and walk the distance.
- Walk around the perimeter of a mall or large store several times before actually shopping.
- Deliberately organize the list randomly to walk a greater distance between items.
- If applicable, walk to stores closer together or near one's home instead of driving.
Walk
More For Recreation
Walking can be a fun family
activity, not just an exercise routine. Local parks offer paths, recreation,
and the beauty of nature for a free or nominal entrance fee. Encourage family
and friends to be outdoors more in warmer weather and walk during weekends or
holidays instead of other sedentary activities such as eating out, watching
movies, or surfing the net.
- City parks offer a short drive and easy accessibility. Make sure a park is safe, stick to paths, visit before dark, and practice safety in numbers.
- State or national parks may be further away, but offer an easy weekend walking adventure. Be certain to wear appropriate shoes, bring water, and use insect repellant in warmer weather. Try the state's Department of Conservation website for state sites or the National Park Service for walking in sites of national interest.
By changing where to shop, when to
get off the elevator, or how to spend a Saturday morning, walking more can
become a fun and natural part of life.
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