How to Walk More Every Day
Ideas for Walking at Work, While Shopping, and for Recreation
Dec 26, 2008
Walking is a safe and easy exercise for people of all ages. Though everyone should exercise regularly, walking does not just have to be a structured exercise around a track that fits into a time slot. With some creativity and new habits, walking more can become a way of life.
In no way should the following suggestions substitute for a structured exercise plan tailored to one's personal needs under the care of a physician or other professional. Rather, these ideas can complement a regular exercise regimen to make walking a part of life off the track, too.
Walk At Work
Walking more at work takes only time, planning, and a change of routine. The company gym doesn't have to be the only place at work to exercise.
- Walk around the grounds, weather permitting, during lunch or other breaks.
- Take the stairs more. Get off the elevator a floor before the destination and take the stairs up the last floor. Always take the stairs down.
- Deliver memos or messages in person instead of via phone or email.
- Find new or alternative routes to lunch, the bathroom, and other places in the daily routine.
- Buy a pedometer to wear at work and set personal goals for the number of steps taken, increasing the goal slowly over time.
- Find a colleague interested in walking more at work and keep each other accountable.
- Park as far as way from the office as possible, or park on the opposite side of the building and walk across the building inside to the office.
Walk More While Shopping
Modern shopping is designed for convenience. Walking while shopping is counter-intuitive, because it means seeing shopping in a new light, as an opportunity to walk more rather than to find the shortest route to shop. Use the following suggestions to walk more while shopping, and add your own with time and practice based on the local environment.
- Park as far away as possible from the targeted destination, weather permitting, and walk the distance.
- Walk around the perimeter of a mall or large store several times before actually shopping.
- Deliberately organize the list randomly to walk a greater distance between items.
- If applicable, walk to stores closer together or near one's home instead of driving.
Walk More For Recreation
Walking can be a fun family activity, not just an exercise routine. Local parks offer paths, recreation, and the beauty of nature for a free or nominal entrance fee. Encourage family and friends to be outdoors more in warmer weather and walk during weekends or holidays instead of other sedentary activities such as eating out, watching movies, or surfing the net.
- City parks offer a short drive and easy accessibility. Make sure a park is safe, stick to paths, visit before dark, and practice safety in numbers.
- State or national parks may be further away, but offer an easy weekend walking adventure. Be certain to wear appropriate shoes, bring water, and use insect repellant in warmer weather. Try the state's Department of Conservation website for state sites or the National Park Service for walking in sites of national interest.
By changing where to shop, when to get off the elevator, or how to spend a Saturday morning, walking more can become a fun and natural part of life.
Source:
U.S. Department of the Interior. National Park Service website. 2008.
