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Spice up your walk
Don't let anyone tell you walking isn't 'proper' exercise. There are lots of different techniques for building intensity and getting an even more of a workout from your walk out...plus some mindfulness too!
Walking doesn’t always feel like exercise - you might not even work up a sweat or feel sore the next morning - yet it is still a fantastic form of physical activity.
A study found that walkers who cover the same mileage as runners enjoy similar health benefits because walking works the same muscles as running. And just like running, it’s important to build up slowly to give your body a chance to adapt.
No matter what your current fitness level, if you are able to walk, even just short distances, you can make a plan and start to get fitter - that’s the brilliant thing about it! And you don’t need any equipment beyond comfortable shoes.
Adopting a regular walking routine is key in building a healthier lifestyle. Set a daily or weekly walking goal, such as walking every morning, and focus on either gradually increasing the distance, the speed or the length of time you walk for.
Aiming for 30 minutes of walking a day, five days a week, as a good goal to work towards. If 30 minutes is too much, begin with 10 or 15 minutes and add 5 minutes on every day until you reach 30 your goal.
You can also spice up your daily walk with different strength-building, mindfulness, and breathing techniques to boost the benefits of walking even more...
Arm rotations
To improve your shoulder strength and range of motion, do some light arm circles as you walk. With straight arms, slowly circle your arms in both directions (ten forward, ten back). Be sure to keep your tummy tucked in, chest open, and shoulders down. Breathe in you reach up and breathe out as you lower your arms.
Heel and Toe Walking
Heel-toe walking is a great technique to help improve your balance and stability. Walk for ten steps on your heels only with your toes raised off the ground, then return to normal walking for ten steps. Finish by switching to walking on your toes for ten steps. Repeat three times.
Speed Intervals
Increasing the speed of your walk is a great way to get your heart pumping. Once you are a little warmed up, try walking faster for a count of 30 seconds. Return to your normal walking pace and repeat as desired.
Mindfulness
When walking, use your five senses to focus on the environment around you –this is called 54321 grounding and is a technique can help reduce stress and keep you calm.
First, notice five things that you can see.
Next, think of four things that you can touch.
Third, listen for three things that you can hear.
Next, two things you can smell.
And finally, find or picture one thing you can taste.
For example, when walking outside, look at the different trees, plants, flowers, people, or cars; think of touching the gravel, grass, branches; listen to the birds or the wind or the cars; smell the dew or freshly cut lawn; imagine eating something from your favourite café.
Need some advice or coaching to help kickstart your fitness journey?
Our team of Advisors and Coaches are here to help! We'll discuss your options and help you get active and achieve your goals. Just click to register.