Hi, it’s Laurie here again. Last week I shared a project with you of one way that I plan to stay active during this pandemic. Today I would like to share some ideas that you can use. Most of you have done this activity before. Some of you do this activity on a regular basis. It requires minimal equipment. It can be done almost anywhere, anytime, any season. Any guesses what it is? Walking!
Walking outside can be a great way to get in some Vitamin D and cardiovascular exercise but it can get repetitive and sometimes boring.
The key I like to use is variety. Here are some ways to change up your walking and make it more enjoyable!
Remember, always listen to your body. You know yourself the best, and what you’re capable of. Don’t push into pain. Just try and have fun!
Change your route up. This can provide you with some different scenery and terrain. Walking on different surfaces such as uneven grass, sand, mulch, pavement will work different muscles, just as walking up and down hills does.
Vary the speed. Try doing some short interval, quicker bursts. For example, walk faster from one telephone pole to the next then return to regular speed. Repeat as often as you can. This challenges your heart by making it work harder and in turn strengthens it.
Try different walking styles. Walk backwards, sideways, diagonal, or zigzags. Try walking while counting backwards by 4’s from 100. Pick a category and a letter from the alphabet and see how many items you can name that start with that letter. For example vegetables that start with the letter “P”. I’ll get you started…. parsnips, peas…. This can challenge your brain by making it pay attention and not stay in automatic mode.
Try using distractions. Listen to music, or an audio book while walking. If you have a cell phone, call a friend. This can occupy you, help you stay connected with others and help to pass the time.
Incorporate other muscles in your body. Exaggerate your arm swing, reach for the sky, do some backward circles with your arms. Use walking poles, if you have them, or you can use sticks in place of walking poles. Change the length of your step, if you feel safe do some longer steps or lunges. This can help strength your legs and glutei muscles. Incorporating your upper and lower body makes for a more intense workout.
Try to record your walk. Use a pedometer, or an app to track your steps or just time your walk. You can then challenge yourself or others to maintain your goals or try to improve. You can be accountable to each other and give each other motivation along the way.
Walk with others. Get your family and your 4 legged pets moving. They will thank you for the fresh air. It’s good for our physical, mental, and emotional health. If you walk with others not in your household, remember to practice social distancing.
Get creative! If you can’t get outside to walk, you can try walking around your house. March on the spot or pick a cardiovascular exercise to do in each room of your house. Start by setting a timer for 30 seconds in each room, then increase slowly as you can. For example; do some toe taps in the bedroom, high knees in the living room, hamstring curls in the kitchen, fast feet in the bathroom, kicks down the hallway. You can also just turn on some music and dance around your house.
Hope these ideas are helpful! If you are just starting make sure to increase gradually. Rome wasn’t built in one day. There are also assistive devices to make walking easier such as canes, walking poles, and a variety of specialty walkers. Remember there are so many benefits to walking, so get out there and take the first step!
Check back next week to see what’s happening on Fitness Friday. Take care and keep moving!
Laurie Buehler
