Starting a new routine can be daunting for some of us. Starting a walking routine can be in the same ‘boat’ as there is indeed a new challenge, especially for beginners. But are you ready to start a walking fitness program? Do you know where to begin?
Of course, we know how to walk, we do it all the time: walk to the car, in the shops and many other places. We know that walking is one of the best, the easiest and more cheapest form of exercise out there. All you need is time, a good pair of shoes which are the perfect size for your feet, some waterproof items of clothing and, of course, the desire
However, the walking routine is quite different as it involves persistence and determination to stick to the routine or plan no matter the circumstances.
In this article, we want to talk about suggestions to help you stick to a walking routine and overcome the challenges you will meet along the way.
Stepping Out Of Your Comfort Zone
Sometimes we refuse to go out because you feel like all you want to do is to sit on the sofa and watch tv and do nothing. That is the comfort zone and you do not want to step out of it. There’s a famous quote that goes, “Life begins at the end of your comfort zone.” And it’s famous because it’s true. If you continue to live your life in that special place you are not actually living life like it’s meant to be lived.
Sure, you’re comfortable there on your special place, but you’re just going through life’s motions. You’re not doing anything special. Worst of all, you’re not doing anything to accomplish your goals and dreams in life (and don’t lie, we all have dreams). You are just losing so much not going out for a walk.
If your dream excites you it is because they breathe new life into our existence. If your dream is to lose some weight or to boost your energy or to improve your health and if you want it badly enough, then you should step out of your comfort zone. It will take you to uncomfortable and unknown places, but it will totally be worth it. Maybe you’ll be scared at first, and that’s okay.
It’s normal to be scared of the unknown. But sooner or later, the unknown will become known, and you’ll find there are lots of new things, new ideas, and new adventures waiting for you behind your comfort zone. It sounds pretty exciting, doesn’t it? At the beginning of my walking program, I did not want to go out by myself in unknown places. But now, I am ok by myself and actually quite enjoy them.
Ask yourself, does your life inside your comfort zone ever feel exciting? I bet not. Because comfort zones are far from exciting. In fact, they are the exact opposite of exciting. Sitting too much in your comfort zone makes you go into depression because you feel like you will never lose those extra pounds.
Your dreams are exciting, so you don’t bury it in a boring place. Instead, you bring it over to the other side, you let your dreams and your passion show you the path towards the eventual success of your goals.
It’s okay to hide in our comfort zones for short periods of time. We all need breaks too. However, if you stay too long in your comfort zone, then it drains the life out of you, and you start living a monotonous life.
If you were watching your life on TV, you’d be watching it in black and white, on mute. That’s how boring it is. It will literally drive you to tears.
On the flip side, when you view your life outside of your comfort zone, it will literally be popping in colour and, of course, it will have the volume on full blast!
Your dreams aren’t meant to be stuffed inside comfort zones. They are meant to be chased, they are meant to be accomplished, they are meant to excite you so you can live a more interesting life!
Just, turn off the tv, get dress and go out there. Give your life some colour and excitement.
Don’t Give Up Your Walking Routine
One of the biggest obstacles do deal with during your walking routine is procrastination. We all felt the need of delaying or postponing something that needs doing at a certain time or day. So, walking routine always hits this challenge. ‘I’ll go out later’ or ‘I can miss one day, it is not a big deal’ or ‘I know I missed the last 3 days, but I was feeling down, and/or tired, and/or not well’ and many more.
Soon, you realise that you actually went for a walk one day in a month instead of missing 29 days in a month for various reasons. This is not a routine. A routine is when no matter the reason, you pull yourself up the couch, and away from the TV set and walk out.
The hardest bit is to walk out the door because I promise you that you will enjoy every minute of you being outdoor. And not to mention all the benefits that walking brings into your life. All you have to do is to just start walking. Just go out, open the door and just go out. At first, all you have to do is to walk around for 10 minutes, slow and easy. That it is all you have to do.
It’s not about perfect. It’s about effort. And when you implement that effort into your life. Every single day, that’s where transformation happens. That’s how change occurs. Keep going. Remember why you started.” Anonymous Click To Tweet
You can start by doing this for a week, and next week if you feel that the first week was easy, add more minutes to your walking, but continue to walk every day. Keep doing and adding the minutes until you walk as long as you want. Walking is perhaps the most effortless approach to deal with your well-being.
Some scientists say that with only 30 minutes of walking every day, you can improve your cardiovascular wellness, decrease muscle versus fat and have more muscle control. Also, for some people who are predisposed to some health conditions, walking can help to decrease the type 2 diabetes, heart conditions, depression, osteoporosis and even some cancers helping you to think positively. I think 30 minutes a day to go out for a walk it is an easy way to improve your health. Just write down on your calendar and stick to it.
Having said that, the easiest attribute does not just infer to medical advantages provided by walking. Rather, it additionally happens to be a free-of-cost method for improving your health. There are no costly tags appended to walking, the exercises don’t require any tough preparation and it should be possible without the heavy machinery or any hard lifting.
Furthermore, you can go out for a walk whenever you feel going out, it is free and many people are enjoying this exercise. Because, walking it is highly recommended to those who are overweight, elderly people who need a movement for their knees and bones even for those who are working out in the gym.
As a beginner, you should not worry about the speed or the length of your walking. Just do your 30 min daily. After a while, you can pick up your pace.
This is why I love this kind of exercise. Everybody can do it.
How To Begin Your Walking Routine
Nothing in particular here, as each of us is unique is best to form the walking routine that is best for you. Just wanted to mention a couple of thoughts to make you go. Since walking isn’t actually rocket science, don’t be excessively hard on yourself when you decide to start your walking adventure. Watch the video below for more information about your walking routine.
Before you are starting your walking routine, make sure that you did your research about any walking program out there, which are most suitable for you. Also, take into considerations the following tips before you start your walking routine fitness program.
- First, you must prepare for your walk. That means, read everything about what you need to do before you are starting your fitness program. Then, if you have any underlying health condition you need to check with your doctor and ask him to give some advice depending on your health problems. Secondly, invest some money on some basic walking gear.
- Think about your walking technique. You can practice at home the proper posture, how to use your arms and your leg motion. These are very important to avoid foot injuries or back pain.
- Getting a plan with a good schedule. You must determine how often you are able to go out, then at the beginning of your program it is ok to walk at your pace, but after a while, you should start gradually walking faster.
- You must stay motivated. But if you think you may get bored, start adding some activities to your routine to spice things up.
Two Basic Walking Exercise Ideas To Try Out As A Beginner
Whatever the reason you want to start walking routine program, there are some walking programs that will help you to accomplish your goal.
If you want to burn some fat, there are some specific exercises to do that… and, yes, walking can help you to lose weight. As I said, as a beginner you should start slow and easy. When I have started my routine, I did not understand why I should take it slow and easy. After a few weeks, I have started to have a foot problem and back pain. All because I thought what big deal is to walk. Now, I am careful at my posture, my arms, my legs and also, I ma combining walking on my own pace with increasing the speed. It is working perfectly for me.
Idea number one. 10-minute walk:
On the off chance that you are a finished amateur, begin with ten minutes of strolling for the primary week. When you become accustomed to it, include five additional minutes in the following week. This will continuously build your stamina and reduce the odds of damage.
Try not to stress over your speed in the first place. When you become used to walking routinely, your pace will increase naturally. For weight reduction, an individual should stroll for somewhere around an hour five days a week at a lively pace (you get short of breath and are unfit to talk while walking). Gradually increase your speed.
Idea number two. 1-mile walk:
For the gutsier, you can begin off with a 1-mile walk as well. Walk for a mile any place you want, three to four times each week. When you fabricated enough perseverance, add a large portion of a mile to your walk in the progressive week. You can step by step increase the speed and length of walking dependent on your quality and simplicity of walking.
As mentioned before, the pace of your walk does not make a difference in the first place. When your body gets familiar with the day by day walk you can endeavour to finish a similar length in a shorter measure of time.
If you are new to this it is worth researching on the internet for walking routine planner for beginners, just to give you an idea about what it is recommended by specialists. NHS offers ideas on walking for health and it also suggests to download a walking app to help you and motivate you. Mayo Clinic website suggests 12-week walking program and you can check out their recommendation. American Heart Association recommend starting with a 6-week walking program.
Of course, we are all unique and enjoy different ways of doing stuff, so it is best to have a look at different suggestions and first try the one that is more appealing to you. Also, because this walking routine is not only for your physical health but also the mental health, it is important to keep yourself happy, so try different approaches to identify the one that works best for you.
You are the best person to decide which routine is ideal for you because you know yourself the best. In case you are stuck or just need a push to get started to revisit the article and watch again the video to refresh your mind with ideas given here to inspire you.
May the next few months be a period of beautiful transformation!!!!!
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Until next time,
Oana & Paula