How to Start a Healthy Walking Routine

Walking is an accessible way to maintain or improve our overall health. It can increase cardiovascular fitness, strengthen bones, reduce excess body fat, boost muscle power, and maintain our mental health.

For many of us, walking doesn’t seem like anything special, but walking is actually one of the best forms of exercise out there. Studies show that this simple form of movement has a wide ranging benefits.

It Boost your Mood and Lowers Stress

If you have been feeling stuck lately, you are not alone – many people in the era of COVID-19 feel trapped, anxious, frustrated, or uncertain about the future. But experts say, there is a simple escape: going for a walk.

Studies show that this simple, yet beneficial form of exercise has been increased mindfulness, enhanced communications skills, and has psychological and emotional benefits of connection.

John, a busy finance professional, who lives in Manhattan, New York, took up walking after the pandemic shut down his Manhattan office, said: “Going on family hiking trips around upstate New York, and other parts of the nation, has been an awesome way to spend quality time with my family, especially for my wife, and I. Our relationship grew stronger, and it was really personally rewarding.”

Walking is a simple low-impact exercise that is easy for most people to squeeze into a busy schedule, and all we need is self-compassion. The beauty of self-compassion is that, it helps us both feel better, and do better.

Oommen Kappil, an Engineer from Philadelphia, PA, said: “We all need a break from our busy schedule, slow down and find time to relax. Nature walk is a great way to take our mind off the routine challenges while enjoying the serene atmosphere that nature offers. It’s a therapy for our mind and soul.”

It Can Help Foster Resilience

Studies show that, a brisk 20-minutes walk is enough to foster resilience, and it can lead to more expansive and open thinking.

Dr. Somi Paul DNP, RN, who lives in Paramus, New Jersey, said: “Self care has been my priority from childhood until now. As part of self care, being physically active for example, consistent brisk walking, and hiking helping me to fulfill my duties as a mother, wife, a nurse leader and a professor, and also to entertain my audience through singing and dancing, and consistently being resilient.”

It Improves Your Health and It’s a Safe Activity

Walking is one of the safest and easiest daily exercise that can be merge it with other aspect of your daily life. To lose weight, doctors typically recommend walking at least 45 minutes, or ten thousand steps 5 days of the week. You could break this into several shorter walks each day. You can scale up when you are ready, it’s completely adjustable to what you want to achieve, and it’s so much easier to do than other types of workout.

Sabrina, a New York City Shape-up instructor from Queens, New York, said: “Lifestyle choices are critical. My 63 year old aunt went to her doctor’s for her annual physical and was told; she was pre-diabetic and that if she didn’t change her lifestyle, she would be diabetic. Armed with this harsh reality, she decided to walk 30 blocks everyday; 15 blocks from Port Authority to work, and again from work to Port Authority. That was the main lifestyle change she made. By her followup with her doctor, she had lost 25 pounds, and was no longer pre-diabetic. Walking moved her out of the danger zone.”

The best way to create a habit such as walking on a daily basis is to start small, because the most important thing is consistency and sustainability.

To build a walking routine, we have to start with small steps. If your schedule is too hectic for scheduled routine, you can take small walks into your schedule when you have time. For example, if you want to break up 30 minutes walk into three 10 minutes walk, or even just doing more steps around your house or work (similar to Fitbit’s 250 steps per hour for 9 hours).

Is it hard to motivate yourself? Get a walking buddy!

If you are someone who struggles with sticking to a routine, getting a walking buddy – a partner, family member or friend can hold you accountable to your goals and keep you motivated. A walking buddy can also foster a sense of connection, and you will have the psychological and emotional benefits. And interaction with others reduces the stress hormone cortisol.

Jane, a clinical psychologist from Connecticut, said: “Having a walking buddy helps you push yourself to get out, go a little farther. It is also fun, not just because of shared conversations, but also because it makes us see things we often see through a different lens. And it is a huge benefit of having a walking buddy.”

For many people, having a regular routine is important for balancing well being, and having consistent walk schedule created a sense of psychological structure.

According to experts, there are three ways to build walking into your daily routine:

Avoid “all or nothing” thinking and start small. Do what is doable for you, whether it’s a quarter of a mile or three miles. As you begin to feel comfortable, add more steps or miles to your walks.
If you can, designate a time in your schedule for your walks. Whether it’s in the morning before work, on your lunch break or in the evenings, dedicating specific times for walking will help make it a habit and part of your every day routine. If you have a crazy schedule, try “chunking” small walks into your schedule when you have time.
Find a walking buddy, be it a romantic partner, family member or friend, whose job is to keep you motivated and vice versa.

Walking is low impact, require minimal equipment, can be done at any time of the day, and can be performed at our own pace. We can walk without worrying about the risks associated with some more vigorous forms of exercise. It’s a great way to improve or maintain our overall health. And we can make walking as enjoyable, and social part of our lifestyle!

Stay Safe, and Stay Healthy!