Define Your Excursion: 8 tips to build walking habits

Many people seek ways to look and feel healthier, especially around the holiday season and New Year. Generally, most people are aware of the benefits of walking and many studies have shown that it helps improve your overall physical health, has mental and cognitive advantages, and can also include some social benefits.

In fact, many studies show that walking for just 30 minutes a day, 3 to 4 times a week can help with losing extra weight, improving cholesterol, lowering blood pressure, and increasing energy and stamina, along with heart and cardiovascular support; plus, walking is low risk and easy to integrate into your schedule. 

Now, maybe you’re focused on a certain goal or just looking for some overall improvement; either way, learning to include more walking will prove to be valuable. This article is going to provide some tips and ideas on how to help you create this habit.

First, make sure you keep a couple of things in mind:

• Keep it simple and fun.

• Make it routine by being consistent.

• When possible or if you so desire, make it social (invite friends, co-workers, and/or family).

• Most importantly, keep a positive attitude.

You don’t want to sabotage your progress by believing you cannot do something, you absolutely can!

Just remember to start small and don’t focus on the bad days or moments during this journey. It is a journey.  Your journey!

Tip #1: Take the stairs.

• Adding this one simple step can make a difference in the long run for your day-to-day stamina. If you normally take the elevator up several levels, walk up one of the levels and take the elevator the rest of the way. Any small, consistent step will show growth.

Tip #2: Parking further away from your destination.

• Don’t try to find the closest parking spot to where you are going; parking further away allows you to add steps and help increase your daily walking with little effort.  

Tip #3: Lunch strolls

• Taking a short walk during lunch after you eat will help aid with digestion and help your energy for the rest of the day. Keep in mind, it does not need to be long or drawn out, and even a 10-minute walk will increase your goal.

Tip #4: Window shopping or mall walking

• Adding some fun distractions, such as window shopping allows walking to be less tedious. This can also include walking at your local mall. Depending on the location, weather would not be a factor and would not detract from your walking time.

Tip #5: Change your scenery.

• Find some local spots that would be new to explore. There are sure to be options for both indoor and outdoor walking areas. Try these links below:

  • Traillink.com

  • Alltrails.com

  • Mapmywalk.com

Tip #6: Bring your cell phone.

• Bringing your phone will allow you to listen to music, or a podcast, and/or allow you to include photography while on your walk. It is also a great safety device in case you run into an emergency. Just be sure to always be aware of your surroundings and do not focus on your phone around high-traffic areas.

Tip #7: Invest in a wearable activity device.

• Allowing yourself to see progress is always motivational, so consider investing in an Apple Watch, Fitbit, pedometer, Oura ring, etc. There are many options available nowadays with different price ranges and the information is encouraging.

Tip #8: Keep walking shoes in your car/work.

• You never know when inspiration may find you, so keep a pair of sneakers either in your car, at work, or both. This way you can be encouraged to take a quick or maybe even not-so-fast trek.

Hopefully, the information above has provided some helpful advice, notes, and some encouragement for your New Year journey. May this New Year be a blessed year for you and yours.