Do you want to lower your breast cancer and heart disease risk, promote better sleep, decrease depression, prevent weight gain, and strengthen your bones? In a recent article in the June 2008 edition of Health magazine, how walking benefits your health is discussed.
Once you make the decision to walk and have the approval of your physician to start a walking program, how do you stay motivated and stay safe? Here are a few tips and resources to help you.
Stay Safe While Walking
- Make sure drivers can see you by wearing bright colors or reflective clothing.
- Be cautious at intersections and use crosswalks.
- Obey traffic signals.
- Put electronics (iPods and cell phones) on hold so you can focus on crossing the street safely.
- Use a sidewalk where available or walk against traffic.
- Don’t walk with valuables.
- Be sure to have a form of identification with you.
- Know your route.
- Walk with a buddy if possible.
- Walk in well lit areas if walking at night or carry a flashlight.
Stay Motivated with Your Walking Routine
One of the best motivators to continue with your walking routine is to see the changes in your body. Are you losing weight? Is your blood pressure lower? Do you have more energy or sleeping better? No matter how well you are feeling, however, there are bumps you will encounter that waive your enthusiasm about hitting the pavement or treadmill. Here are a few tips on how to stay motivated.
Vary your route. Discover a new area to walk. Many areas have walking trails available and cities have historical walking tours.
Find or create a walking group. Chatting with a buddy while walking definitely makes the time go by quicker and you may even walk longer. When meeting someone to walk, you are more apt not to cancel your plan.
Sign up for a charity walk or event. Find a cause that is close to your heart and walk for a purpose. Some half marathons and marathons are allowing walkers too.
Keep a walking journal. Log your mileage, how you are feeling, or your goals for the next month.
Use a pedometer. The 10,000 steps a day is proven to keep you on track.
Webwalking. Take a virtual walk across the USA. Pick a destination and log your miles to see how quickly you can arrive there and what you can see along the way.
Reward Yourself. If you have been walking regularly and meeting your goals, treat yourself with a pedicure or massage, new pair of sneakers or an iPod. Working towards a reward will help you push through your excuses.
The benefits of walking are numerous; and it is a fun exercise program for all ages that requires very little expense. Make the commitment to walk for a healthier you.
