I am a HUGE fan of walking for exercise. It’s easy, cheap, and can be done just about anyplace. Incorporating more walking into your daily routine can be really easy. As long as you haven’t been told by your physician not to walk too much and aren’t having pain when walking, there are limitless possibilities.
Did you know the Centers for Disease Control and Prevention recommend adults engage in at least 150 minutes of moderate activity each week? If your exercise of choice is walking, that translates into about 7,000 to 8,000 steps a day. Many other health organizations suggest adults walk up to 10,000 steps a day to keep chronic diseases risk low. However, the average US adult only walks 3,000-5,000 steps a day.
The most important goal is to walk more than you were previously, even if you don’t hit the targets suggested above. Any physical activity that is greater than previous levels will help on the way to reaching your health goals.
How do you track your steps? There are many pedometers and electronic tracking devices on the market to help you keep count. They can be bought in most large retail stores, online, and many pharmacies. These are usually easy to use and relatively low maintenance.
How do you make sure you walk enough each day? Besides setting a specific time to talk a walk, try these tips below.
- Take the stairs instead of the elevator.
- Park further away from the store and walk across the parking lot.
- Plan outings with friends and family that involve walking (nature trails, parks, etc.)
- When on vacation, sign up for walking tours if available.
Interested in learning more about this subject? Here is a book that I really like: The Complete Guide to Walking, New and Revised: For Health, Weight Loss, and Fitness by Mark Fenton