Almost everybody I know who is into fitness enjoys walking. They may not enjoy it for long, but they enjoy it. Maybe enjoy is too strong a word. They understand the benefits of walking. That’s better.
Many of the stories I heard about people wanting to get into better shape started with walking. Usually it’s somebody who believes they are overweight. Often they are struggling with their diet. They don’t want to try any other kind of exercise. But they can walk. It’s a good ‘first step’ towards physical fitness. Come on, you liked that one.
To be honest, I did not like walking. Not for the longest time. It’s boring. I always found it hard to understand why I would walk to nowhere in particular. But that changed. I started walking and I’ll tell you why.
How To Get In Shape… Or At Least A Better One Than I Used To Be In
After I finished school, I started my first job. I put on a ton of weight because I was sitting for hours a day studying. The pictures from my graduation don’t lie.
I didn’t even realize how heavy I became. It just kind of sneaked up on me. Not to worry. I was determined that once I got a job I would start exercising again. Then something unexpected happened. Wait, is sneaked a word? Forget it.
Going to work became incredibly time consuming. I would sit down at a desk and the next thing I knew, the day was over. Not only was the day flying by but some days were long. Some days were nine or ten hours.
Next thing I know, I’m putting on more weight because I’m hardly moving from my desk and eating fast food. That sucked.
Any time I did get up to go do something I’d have some annoying problem. My back ached or my knees stiffened up or my head hurt. I’m tired and unmotivated. My boss wanted me to do my job. This made me dislike work even more than I did when I realized I’d have to work for a living.
Turns out I’m not alone. At the time, many other people had to work for a living. Can you believe it? But something worse was going on.
What They Don’t Tell You
There is an epidemic growing across the country. One of the the greatest health scares to come along in many years: immobility. Wait, is that a word? Yes? OK we’re good.
Studies were done. Articles written. Not moving turns out to be one of the worst things you can do for your health. Here’s a scary fact for you. Just sitting for eight hours a day without any kind of exercise creates the same kinds of health concerns as smoking.
That means if you’re working long days behind a desk and not moving, you’re causing yourself the same kind of damage as the guy you make fun of for smoking. Here’s a recent article from the Mayo Clinic on the Dangers of Sitting Too Much. That’s right. Somebody wrote an article about sitting too much. That alone is pretty scary.
So, if you’re sitting for hours and not moving it’s not good. It can lead to obesity, high blood pressure, diabetes and heart disease just to name a few favorites.
After realizing these problems could come my way, I looked to find out what I could do quickly and easily to make things better. That’s when I discovered the benefits of walking. Trust me, if I can start walking, anybody can start walking.
How To Implement The Benefits Of Walking
I stopped taking the elevator every day in the building where I worked. Not going to lie. It wasn’t easy. I had to climb nine stories and I was out of shape. But I was determined to start developing some good exercise habits.
It usually meant a lot of stopping to catch my breath. My legs would be burning by the time a reached my floor. There were several instances where I tried to talk myself into not doing it again. I would say out loud that I already did it twice that week and that was good enough. But I kept going.
Hated it. But I kept going.
Worked it into my daily routine as well. I’d take five minute breaks and go walk a few stories in the stairwell and come back. Hurt like hell in the beginning but eventually I began to feel the benefits of walking.
Back at home I walked to a nearby park and back. Sometimes I walked to the bank, a little further away from home. I read that exercising outside with the changing scenery also has emotional benefits. Maybe its true. I enjoy the walk outside more than doing it inside. It’s also relaxing.
Eventually I was able to walk further and longer without cramping up or stopping to catch my breath. The most comfortable duration for me was anywhere between fifteen to forty five minutes. The longer walks were better with company. Eventually, it didn’t feel like exercise. But it always felt like I was strengthening my calves.
Former professional triathlete Gwen Jorgensen often incorporates walking into her workout noting how it helps with maintaining good form.
A great tip I picked up: walk brisk enough that you can talk while you’re walking but are unable to sing. I can’t sing anyway but I figured out a speed that I could tell the difference.
Here’s What Happened
The benefits of walking that I started to experience right away included more energy, more flexibility, loosening up of the stiffness in my back and better sleeps. I also noticed my fat gut was starting to shrink. Always a bonus.
The larger benefits of walking are supposed to be better overall cardiovascular health. Reduced risk of heart disease and stroke. Reductions in hypertension and high cholesterol. As well as stronger bones and improved balance. All good signs of improved physical fitness.
If you’re looking for something to get you started on the road to good exercise habits, walking is a great place to start. I started to enjoy it. Although, if I’m doing it by myself I bring something to listen to so I don’t hear myself breathing. Nobody likes to hear themselves breathing.
Get yourself a good pair of running shoes. Start slow with short distances and then increase your distance and intensity gradually. See how you feel. If it’s really difficult, talk to your doctor. Maybe he/she will have a suggestion of something easier to start you off with.
But I’m guessing once you get started you’ll feel the benefits of walking pretty quickly. The trick is to keep mixing it up so it doesn’t get boring. Try different places, different times of day. When it comes to walking, anytime is the best time to exercise.
Try to get friends and family involved. Having people along to distract you from the fact you’re exercising always works well for me.
Best of luck. Keep checking back as I will share ways I incorporate walking into other parts of my exercise routine to make it even more enjoyable.
