While it isn’t the newest or fanciest workout, the humble walk is a great place to start if you’re looking to get more movement into your day.
Whenever I get asked what is the best exercise to get started on your fitness journey, the answer is simple – it’s walking.
Walking is so underrated. People think it doesn’t make you fit, but they’re wrong. If you are looking to get started with something you can do anytime, anywhere and get consistency, just get out and get yourself walking.
It doesn’t have to be fast, it doesn’t have to be for that long, the great thing about walking is whether you do a 60-minute walk or six 10-minute walks throughout the day, you get the same benefits.
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And as you get fitter and as you get healthier and stronger, guess what walking does? It’s the launch pad or catalyst to start doing more.
Start by getting your steps up. See if you can add extra steps to your current daily average. So, if you only walk 2000 steps a day, see if you can make it 4000.
If you are already in a good exercise routine but are not losing weight or getting the results that you’d like at the pace that you’d like, get your steps up and add walking on top of your strength or workout sessions.
Walking has enormous health benefits. It’s great for our heart, great for our muscles, great for our bones and guess what else it’s great for …. our mental health.
Get outside and get some vitamin D and fresh air. Make your phone calls while you are on the move. I promise you, it’s a game-changer. So, let’s get started.
Week 1
Day 1: Begin with a 15-20 minute walk, moving at a comfortable pace. That’s it for today.
Day 2: This can be a rest day, but if you feel like getting out and about, just do a gentle walk followed by three lower body stretches, which you can find in your locker when you sign up for the free health club at healthofthenation.com.au
Day 3: OK, let’s push ourselves and get our steps up today. Whatever you did on Day 1, I want you to double it today. It doesn’t have to be fast, just get those steps up.
Day 4: Another rest day if you need it. But if you want to keep momentum going, just do a gentle 15-minute walk and lower body stretches.
Day 5: Today we are going to up the pace. Walk for 20-30 minutes but get your speed up. You should feel your leg muscles working harder and you’ll feel your heart rate is up and your breathing is heavier. It should not be as heavy as when you jog, think about it as one step below jogging pace.
Day 6: Walk with a friend today for something different. Find a meeting point and then walk and talk to reconnect with someone you haven’t seen in a while or your bestie is always a good option. Ideally, walk at least 30 to 45 minutes.
Day 7: This is our long way day. If you are up for it, see if you can walk for a total of 60 minutes. It doesn’t matter if you stop and rest along the way and take longer than an hour to do it in bursts. Just get out in the fresh air and reflect on how far you’ve come – and walked – in just one week.
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Tips on turning your walk into a workout
- If this program feels unrealistic due to your busy schedule, just remember you can break the walking time allocated into two or three smaller walks during your day.
- Be sun smart and stay hydrated.
- If your feet, calves or legs start to hurt as you walk, listen to your body. If you need a break, take one. If you need to stretch mid-walk, do it. And think about whether you have the right shoes.
- If it’s been a while since you’ve exercised, remember you don’t have to do the whole program. This is an optional program and you can do some of it or all of it. It’s up to you and what your body is telling you. If three days only is better for you at this stage, that is absolutely fine.
See you next week with a new video and the week 2 program.
Read related topics:Health of the Nation
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