If you are interested in beginning a daily walking routine, the best way to start is to set goals. You can work towards endurance, speed, or even weight loss. The most important thing to remember is to maintain good posture.
Brisk walking for at least thirty minutes a day can significantly reduce the chances of heart disease, stroke, type two diabetes, and more. A good goal would be to build up your endurance to walk for at least an hour every day, five days a week.
With practice, you can start adding time onto other days of the week as your fitness levels improve. Still not sure how to get yourself started? Follow the tips below, and you’ll be on your way to better health in no time!
Find a Buddy
Walking with a partner is perhaps the most overlooked motivator. Having someone you can workout with every day is one of the best ways to stay on track with your daily (or weekly) fitness goals. Friends will not only help support you, but they can also make the routine more fun and feel a lot less like work. They can keep you accountable.
Agree on what time and what days you can both commit to a walking routine. Whether it is only on the weekends to start, or Monday through Friday, once a set schedule has been made, be sure to stick to it or else the health benefits of daily walks will be lost.
Walk in the Morning
While this may not be the best time for everyone, scheduling exercise in the morning is the most ideal. This is because of the adrenaline rush and energy level increases that working out provides.
It will increase your energy throughout the entire day. Walking in the evening before bed could be dangerous in some areas, and the increased energy production can interfere with a good night’s sleep! A poor sleep pattern will hinder your progress and delay you from reaching your fitness goals.
Get Some Sleep
Getting proper rest is essential for anyone starting a workout routine. Whether it is walking or lifting weights, the body needs time to recover after exercise. More importantly, a full night’s rest will give you more energy in the morning so you will be ready for another brisk walk the next day. If you’re sleep-deprived, you’re only going to want to roll over and go back to sleep.
Watch Your Speed
To reach the right speed when you walk, be sure to use a moderate pace. You can probably exchange more than a few words with your buddy during the walk, but be careful! The more you talk, the more energy you may lose. That’s energy you could be saving.
When you are feeling out of breath, slow down your pace and focus on bringing down your heart rate. You can also place your hands on your head as you walk. This position opens your chest and allows more oxygen to enter your lungs and help you improve your breathing.
When the Going Gets Tough Take a Break
Feeling wiped out doesn’t mean that you need to stop working out for days on end. It only means not to push yourself too hard. Everyone enters into a new fitness routine at different fitness levels.
If you happen to be newer at exercise or haven’t worked out in a long time, be sure not to push yourself. Forcing your body to keep going when it’s reached exhaustion will leave you vulnerable to injury. Keep a steady pace, even if it is slow to start. The more you work at it, even at a slow pace, the better you will get.
Eating a healthy diet is crucial when you begin a walking routine. Your muscles need nutrients. Your body needs a higher amount of protein to aid in the muscle recovery process. Without the right vitamins and minerals, you’ll end up with muscles so sore you won’t want to go anywhere the next day. That’s not a helpful motivator.
If you’re fueling your body with the proper nutrients (and not that processed stuff!) you’ll feel better, have more energy, and see a reduction in muscle-recovery time. In other words, eating healthy means, you’ll reach your fitness goals faster.