Walking is one of the most useful forms of exercise because you can add healthy steps to your day just about anywhere and at any time. Here are some ways to help you find your best time and place to walk and ways to squeeze in extra movement for better health.
Early Bird Walks
Get an early start on your steps with these tips:
- Pull out your walking clothes and shoes before you go to bed, so it’s easy to put them on quickly and head out the door.
- Wear reflective clothing or carry a light if it’s dark.
- Grab some quick fuel like a piece of fruit or some yogurt.
- Listen to music, a podcast or book on tape to keep you motivated. Don’t have the volume up too loud so that you can still hear traffic.
- Stretch after your walk. Make it a habit by watching the morning news or checking your email while stretching.
Lunch on the Move
If your lunch break is the best time to walk during your busy schedule, here’s some ways to add some healthy energy:
- Think of your lunchtime walk as an important appointment and add a reminder to your work calendar.
- Be prepared by keeping everything you need for walking at work. If the weather is cool, you should be able to keep your work clothes on and just change your shoes. On hot days, be sure to bring a T-shirt. You may need a jacket, hat or gloves for the cooler weather, but you’ll heat up in a few minutes, so don’t overdress.
- Ask coworkers to join you so that you can help keep each other committed to healthy movement.
- Plan a picnic outside by taking your lunch with you and stopping to eat along the way or at the end of your walk.
Happy Hour Steppers
Shed some of the day’s stress or celebrate a job well done with these tips for late afternoon/early evening walking:
- About an hour before walking, have a light snack (like yogurt, a piece of fruit or a handful of almonds) to give you some late-day energy.
- Pick a route without heavy car traffic to ensure easy breathing, and wear reflective clothing or carry a light if it’s already dark.
- Stretch and do some warm-up exercises like shoulder rolls to release stress before heading out.
- Adding in Steps throughout the Day
Adults should try for at least 150 minutes (2.5 hours) a week of moderate-intensity activity. Setting a goal of 30 minutes of brisk walking at least five days a week is a great way to hit this target. If you can’t spare 30 minutes, think of a creative way to hit the goal with walking bursts like these:
- Get in a brisk walk to work by parking at a spot or getting off the bus or train stop that is 10 minutes away from your job.
- Grab a quick break and walk for 10 minutes around where you work.
- When the workday is over, enjoy a stress-reducing 10-minute stroll back to your car or bus/train station
Be sure to make your bursts enjoyable and easy, remembering that healthy movement is any kind of physical activity that gets your heart rate up.
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For more information about GFP Cardiology and Cardiac Electrophysiology, visit https://gfp.griffinhealth.org. For more information about Cardiac Rehabilitation, visit www.griffinhealth.org/treatments/cardiac-rehabilitation.