Making Going for a Walk ....A Habit

The original article (below) describes ways to help you get into the routine of getting your walk done first thing in the morning before life can give you excuses that derails your best intentions.  Being a morning walker isn't for everyone, but everyone can benefit from ensuring she gets a 30 minute walk done everyday. So, as you read the article, if you aren't interested in walking in the morning, think about how the same advice with a little modification can help you make a walking routine no  matter what time of day works best for you.

It can be a challenge to resist pressing the snooze button — especially when the days become shorter and light becomes scarcer. But setting your alarm a little earlier to make time for a short walk has big benefits. For one, research suggests early morning sunlight exposure is linked to lower body mass index (BMI) and healthier sleep schedules. Other studies find the benefits of walking are more far-reaching, demonstrating that even short walks boost creativity and improve mental health.

Of course, talking about starting your day with a morning walk and actually starting your day with a morning walk are two different things.

Here, six ways to bridge the gap between knowledge and action:

1

LAY OUT YOUR GEAR THE NIGHT BEFORE

This removes one of the steps involved in getting out the door, says Amanda Nurse, a Boston-based run coach. “Sometimes we can talk ourselves out of exercising because it takes too much work to get ready.” Streamlining the process makes you more likely to actually get going, she says. It also provides a little bit of guilt if you don’t go. “You’ll just have to put those clothes away instead.”

2

START WITH SMALL ALARM CHANGES

For 2–3 weeks, commit to waking up 20 minutes earlier than you normally do. It might feel like a stretch at first, but it’ll pay off. “So often we make the excuse that we don’t have the time to fit in the things that we need whether that’s making time for activity or making time for friends,” says Emily Abbate, a New York-based trainer. After a few weeks, when the alarm and the walk become habit, she says you won’t be as inclined to hit snooze. “You’ll be able to get in that extra bit of activity that maybe your body has really been needing.”

3

AT FIRST, KEEP YOUR WALK SHORT

“It takes a while for a behavior to become a habit, so make the behavior exceptionally easy at first,” says Dr. Christopher Winter, president of Charlottesville Neurology and Sleep Medicine and author of The Sleep Solution. You might simply walk around your block or commit to 10 minutes on your feet. “By doing this you will be less likely to skip your walk,” he says. “As your streak of consecutive days of walking builds, your drive to keep it going will be stronger.” Build up your distance on days you’re feeling strong or might have a little bit more time, he suggests.

4

WALK WITH A FRIEND

Agree to walk with a good friend before work, meet your neighbor or schedule a weekly walk date with a family member. “The subtle social pressure of meeting others will prevent you from skipping out at the last minute,” says Winter. “Humans have an innate drive to please, and this can be used to your advantage.” Not to mention, starting your day with someone else provides some social interaction, which is important to both physical and mental health.

5

PAIR YOUR WALK WITH SOMETHING YOU ENJOY

“I incorporate a morning walk into my routine and pair it with my favorite news podcast,” says Abbate. “It’s 15–20 minutes and I have nothing else to do except walk around and get my morning dose of news.” Whether you to like to check out new music on Spotify or walk that extra mile to your favorite coffee shop, you’re more likely to make walking a habit if it’s linked to something you enjoy.

6

CHANGE YOUR ROUTE

Instead of strolling the same loop around the park every morning, try exploring new areas in your neighborhood or venturing down streets you’ve never been down. “Seeing new things along the route will occupy your brain and distract it from dwelling on the work or distances involved,” says Winter. This can help the walk feel fresh and make it something you look forward to every day.

original source: https://blog.myfitnesspal.com/6-ways-to-make-morning-walks-a-habit/

Is your excuse to skip your walk legit?

5 Excuses for Not Walking That You Should Ignore

Walking is an easy, low-impact way to help you lose weight and stay healthy. Moreover, partaking in regular cardio (walking included) can help boost mood levels. Add a small incline, and it has been shown to reduce the risk of injury to lower extremity joints and be an effective weight-management strategy for obese individuals.

But sometimes, it doesn’t feel that simple. We’ve all been there and made an excuse or two when we didn’t want to put in the work. Here, we dispel five barriers to walking that don’t hold up.

1

YOU DON’T HAVE TIME

We have to walk to get around and incorporating a little more walking to amp up your activity levels is feasible, as long as you include it in your schedule. According to a Pennsylvania State University study, a lack of time is the most common excuse for not incorporating active travel into daily life. However, researchers found we often overestimate how much time it takes us to walk places, meaning you really could walk to meet a friend rather than driving the next time. What’s more, the study found that when you start making time for a more active commute, you’re more likely to keep with it.

2

IT’S A SOLO ACTIVITY

Not only is working out with friends a great opportunity to catch up on everything from reality TV to what’s going on at the office, but it can also actually make you exercise more often, according to one University of Aberdeen study. Look for a walking group in your area, and if there’s not one, start your own. If you have some meetings at work that can be taken on foot, schedule walking meetings.

3

IT’S BORING

Whether you’re walking down a beautiful trail or simply moving from uptown to downtown, it’s great to embrace your surroundings mid-stride. However, listening to your favorite playlist has its benefits, too. According to one University Health Network study, turning up the jams while you work out can also help you stick to your exercise routine.

4

IT’S TREADMILL OR BUST

While treadmills have their advantages (a temperature-controlled environment and the ability to change the incline), a walk is the perfect time to get outdoors. In fact, those who train in the open air actually enjoy it more, according to research by Peninsula College of Medicine and Dentistry.

5

YOU’RE TOO TIRED

Given life’s hectic pace, it’s easy to tell yourself you’re too tired to exercise. But instead of reaching for a cup of coffee, walking can actually give you the boost you need to stave off sleepiness and get focused. Walking for 10 minutes is more energizing than 50mg of caffeine, according to research published in the Journal of Psychology and Behavior.

6

Bonus: The weather stinks

A bonus #6 especially for Summer Striders.....The weather isn't perfect!
"It's raining" or "It's too hot" or "It's too cold" or "It's too windy"....True Summer Striders know they will NOT melt (despite being so sweet) and that more than likely if it's Wednesday evening -the weather is going to be off in one way or another.  Striders are a hardy crew that overcomes most inclement weather!!  It may not leave our hair pretty at the end, but we will have earned some bragging rights for hanging in there and overcoming the less-than-ideal weather conditions!!!  Good on ya!!

original source: https://blog.myfitnesspal.com/5-excuses-for-not-walking-that-you-should-ignore/

50 Ways to Walk More

50 Ways to Walk More

We’re always looking to increase our step count — because every step counts. As life gets more and more hectic toward the end of the year with the countdown to the holidays, we have to get smarter about our time and energy — all while getting in those steps. Here are 51 easy ways to increase your walking (almost) without knowing it.

1. Plan walking meetings.

2. Walk one way to your destination and take a bus, cab or Uber home.

3. Make your next coffee date close to a park, and walk with your drinks. Bonus: fresh air.

4. Park the car a few blocks away from where you drop off your kids at school, then walk with them. Bonus: They get a walk, too.

5. Play “I spy” while walking with your kids.

6. Organize a scavenger hunt.

7. Walk to work.

8. Park your car a few blocks or parking garages away from your workplace.

9. Get off one stop earlier on the bus or subway.

10. Choose one meal a day and walk for 10 minutes after it. Bonus: Walking after eating regulates blood sugar and helps weight loss.

11. Shop more often for groceries. Bonus: fresher food.

12. Walk to the grocery store. You can only buy what you need and you have to carry it home.

13. Walk around the farmers market once before going to your usual vendors.

14. Organize a walking group. You’ll spend time with friends without food and drink.

15. Choose a favorite song and count how many steps it takes to walk the duration of that song. It almost feels like dancing.

16. Go sightseeing in your home town.

17. Make your book club an audiobook club and read the books while walking. Start with Katy Bowman’s “Move Your DNA” which has miles per chapter listed at the beginning of each section.

18. Forage for wild food outdoors. There are a lot of edible plants if you do your research. Just think: You’re getting free nutrients straight from Mother Nature.

19. Volunteer at a local farm or community garden.

20. Volunteer to help with child care in your local church, synagogue, mosque or other community center.

21. Help your city or beach clean up. Bonus: good trash karma.

22. Walk your dog. You’ll have a happy and healthy dog and meet fellow dog lovers in your area.

23. Take a cooking class.

24. Try a walking meditation instead of sitting for a clear mind and slower-paced life.

25. Sign up for a 10K and plan to walk it.

26. Map a regular walk you take, then get creative and find a new route.

27. Park far from your gym and use walking as your warmup and cooldown.

28. Walk your kids to the playground.

29. Walk around the track while your kids play sports.

30. Walk to breakfast, lunch or dinner.

31. Bike one way to your destination and walk your bike the other way.

32. Walk in the terminal before a flight.

33. Walk while waiting for your bags at baggage claim.

34. Take the stairs instead of the elevator.

35. Have your morning coffee or tea while walking. Bonus: This habit helps your circadian rhythm.

36. Play Frisbee golf. Walk between the goals.

37. Go golfing and ditch the golf cart.

38. Have you tried geocaching? Walk to search for and gather objects. Bonus: It’s a fun game.

39. Paint inspirational rocks (check out the Kindness Rocks Project) and walk around your local hiking trails and parks to place them. Bonus: You’ll brighten your community.

40. Remember how far you walked to school as a kid? Trace that distance and see how long it takes you now.

41. Plug in your phone to charge in the farthest room in the house. Walk back and forth to check messages and make calls. Bonus: You’ll have fewer distractions.

42. Plant your own vegetable garden. Reap the benefits of amazing tasting fresh food.

43. Swap your leaf-blower for a rake and broom. There will be less pollution and more whole-body movement.

44. Give the housekeeper a vacation and do your own vacuuming, mopping and dusting.

45. Volunteer at a pet rescue or animal shelter — lots of dogs need walking and your love.

46. Pull your kids in a sled or wagon.

47. Forage for holiday decorations. Step into nature to find leaves, pine cones, acorns, chestnuts and use your supplies to make a wreath.

48. Go bowling — steps add up.

49. Return your missed calls while walking, preferably outside to take advantage of the natural light and fresh air.  

50. Start a walking challenge at work. You’ll get to know your colleagues and support each other.

original source: https://blog.myfitnesspal.com/ways-walk-more/

8 Things to Know Before Fitness Walking

original source

Any time you begin a new activity like fitness walking, you’re bound to have a ton of questions that need to be answered. From whether or not you need to worry about proper technique to how to stay motivated, here are eight good-to-know tips before you begin:

1

FORM MATTERS

Like all other sports, using poor form can result in injury and hinder performance. Before you begin a walking program, you’ll need to learn the basics of posture, arm swing and stride. These tips are a good place to start:

• Keep your shoulders back with your head and neck in correct spinal alignment.
• Push off with the toes on your rear foot.
• On foot strike, roll from heel to the ball of the foot.
• Try not to over-stride and take shorter, quick steps instead.
• Swing your arms from the shoulder, keeping your elbows close to your sides.

2

WALKING SHOES ARE A GOOD IDEA

While workout clothing and other accessories aren’t necessary unless you want them, dedicated walking shoes are recommended. This is due to the difference in foot strike walking when compared to running or other fitness activities.

For instance, running shoes often have a higher heel-to-toe ratio, while walking shoes should be flat and not have much difference in height. Walking shoes also have less cushion than running shoes and should flex at the forefoot instead of in the midfoot.

3

TREADMILL WORKOUTS MAKE YOU STRONGER

Some runners absolutely despise the treadmill. And while it can be boring if you do it too often, mixing up your workouts indoors can be a good idea. You’ll get to control your incline, see how fast you’re going when you decide to add speed for interval workouts and even practice retro walking to build quad strength. During the summer and winter, treadmill walking can also be a good way to escape extreme conditions that can limit your workout time.

4

YOU NEED TO CHALLENGE YOURSELF

Just because you’re walking doesn’t mean your workouts should be easy. To lose weight and build fitness, it’s important to challenge yourself during your workouts. Setting distance goals to push yourself to walk further, including intervals to build speed or using hand weights for resistance training are good places to start.

Buying a pedometer or fitness wearable or downloading MapMyWalk can also help you keep track of calories burned and step counts, which can also be good metrics to keep track of when you’re looking to beat your previous workout marks.

• READ MORE: 3 Ways to Lose More Weight Walking

5

CHANGE YOUR SURROUNDINGS

One of the good things about walking is you can do it anywhere. To keep from getting bored or burned out mentally, it’s good to switch up your scenery instead of sticking to the 22-minute walk around your neighborhood. Head to a local hiking trail, a nearby park or a high school track to mix things up and keep your workouts from getting stale.

6

A WORKOUT PARTNER IS A NECESSITY

When your workouts get hard, one way to push the pace and not think about the pain is to distract yourself. Having workout partners, especially one who is faster than you, is one way to do it. They can provide encouragement, motivation and good conversation — the latter of which can be useful as you start to build your mileage.

If you don’t have a workout partner or two, audio books, music or podcasts are other alternatives that can help keep you from getting bored or when you just need something else to think about besides the road ahead.

7

WALKING IS GOOD FOR YOU, EVEN IF YOU HAVE A HEALTH CONDITION

Whether you have diabetes, arthritis or heart disease, walking can be an ideal option to improve your overall health because of its low impact and a low-to-moderate intensity. It can also help prevent many health conditions such as breast and colon cancer, obesity, osteoporosis and stroke. All you need to do is get outside and walk at least 30 minutes a day.

8

IT’S NEVER TOO LATE TO START

Whether it’s running, cycling or jumping in the pool, many people worry about their age when beginning a new activity. While you still may be able to do those activities listed above, walking is one sport you will never get too old for. In fact, there are studies that show beginning a consistent walking routine after the age of 55 can prolong your life and reduce the need for some medications. It also helps increase bone density, which can become a problem as we age.