For some people, walking is a difficult task. Maybe you have excuses like, "I'm so tired" or, "I'm going to miss my favorite television show." Meanwhile, you're missing out on fun outdoor activities, opportunities to release stress and improve your health. With an open mind, the right music, and the right track, walking can become a new favorite sport that can be done easily or even as a meditative hobby.
Step
Part 1 of 3: Preparing for Outdoor Sports
Step 1. Check the weather
You need to make sure it's sunny outside so that walking is fun. Walking is no fun when it's very hot, cold, or when it's raining. In bad weather, it's easy to get discouraged after trying to get out and have to turn around. Not fun at all.
Be careful in winter, especially if you are walking in fresh snow. Ice hidden under snow can result in injury
Step 2. Wear comfortable clothes
You certainly don't want to irritate your skin while exercising, which will stop you halfway and initiate the connection in the brain between walking and pain. Make sure your clothes are loose and appropriate to the outside. Check before going out if you need a jacket. The more comfortable you are, the more enjoyable your walk will be.
- If you are walking at night, your clothes should be brightly colored or have night reflectors. Security is a priority, even if you are not a quick target.
- Wear comfortable, but appropriate shoes. Wearing sandals, flip-flops, or other unsupportive shoes that are not designed for walking can result in injury.
Step 3. Think of walking as an adventure
Think of all the sights you will see but may not have seen before. Try imagining a warm breeze blowing on your face and the sun shining on your body. Clear your mind of distractions, but make sure you stay focused on where you're walking!
The world is full of many stimulants all of which the brain cannot physically process. Even if you go down the same path over and over again, there will be things you notice for the first time each time
Step 4. If you walk into an unfamiliar place, take your phone, GPS or a map with you
If you're not sure where you are, you'll need a device to help you get back home. It's best to bring a GPS-equipped cell phone as you may need to call in an emergency.
You may need to let friends or family know about your schedule and goals, especially if you're not used to carrying your phone with you. If something happens to you, they will know how to find you when you need help
Step 5. Bring an iPod or mp3 player and a bottle of water
There are two inexpensive things that make walking more enjoyable: music and water. Music keeps your feet moving and your body to the beat, and water keeps you hydrated (which is especially important in hot weather). Not taking either of them will make you slow and thirsty, which doesn't support the pleasant exercise of walking.
If you want to take a leisurely stroll, you may need to bring a snack. A bag of nuts, wafer granules, or fruit are all healthy and easy options to take with you
Part 2 of 3: Starting a Walking Routine
Step 1. Start with a short distance first
Walk around a familiar neighborhood or garden. Walk on flat terrain, as it is much more difficult to walk on uneven surfaces (such as gravel). If you can only walk a short distance, no problem. Even short distances are good for health, lowering blood pressure, heart rate, and aiding weight loss.
As an added bonus to the health benefits of walking, your immune system usually responds quickly to walking. If you feel like you can only walk a city block comfortably, take a break for two days, then try again. You may be surprised to find that you can walk more comfortably each day
Step 2. Invite your friends
Walking alone is great, but sometimes having a friend to talk to is even better. Both of you can enjoy the sport and feel the benefits together, as well as being happy with each other's presence.
What's more, walking with a friend is also safer. There is power in numbers and if something bad happens to you, your chances of getting better are better with friends
Step 3. Do it at a different time each time
When you start, you may notice that you don't like walking in the middle of the day. Maybe it's too hot or the area you're walking in is full of schoolchildren. In such cases, don't blame the walk; preferably, walk at a different time. You may feel that your body is also more receptive to walking at different times.
Mornings at sunrise and evenings at sunset are fantastic times for walking if your schedule allows. The sun creates a golden glow on the horizon, illuminating everything around it, and there are usually very few runners, walkers, and cyclists filling your path
Step 4. Pay attention to your surroundings
Walking like a robot will eliminate the purpose of walking exercise itself. Being in nature and being part of your surroundings is one of the best aspects of walking. Every time you go out, find one thing you never noticed before. Maybe there's money lying on the road?!
This method is also safer. You'll notice what to avoid, such as cracks in the pavement, rocks, or animal droppings. You'll also discover little walks you never knew you would, see new flowers, new trees, or even accidentally look into people's windows
Part 3 of 3: Making sure the walk is fun
Step 1. Once you get used to short distances, try longer distances
Sometimes it takes some time for the brain to understand what it's doing and adjust the rhythm. Therefore, a long and pleasant walk can save its own pleasure. Good places to look may be large parks, new parts of town, shopping districts (to see people), or other residential neighborhoods.
If you feel too tired, out of breath, or dizzy, find a seat immediately. Rest, drink and wait until you are fully recovered before trying to continue
Step 2. Use a pedometer
One of the best ways to keep your workout motivated is to know exactly how far you've come. Pedometers (and yes, there are apps for that if you want to use your phone) keep track of how many steps you've taken and there are types that can also track the time. How many steps have you taken today? Can you beat yesterday's numbers?
With a pedometer, you can set goals. Do you want to take 2,000 steps? 5,000? 10,000? For the record, 2,000 steps is roughly equal to 1 mile. The current recommendation for heart health and maintaining weight is about 10,000 steps a day, or 5 miles
Step 3. Take a short break to absorb your surroundings and focus your senses
You don't have to keep walking during your walking workout. Find a comfortable bench, sit down, and soak it all in. What kind of bird is chirping in the distance? And those trees, what are they called?
During breaks, use your five senses. Look for odors that you didn't notice before. Take a look at new angles to shoot. Touch the flowers you always pass by. It can even release stress better than walking itself
Step 4. Make your walking more meditative
Walking alone can be a great pleasure, giving you the opportunity to meditate, calm your mind, or even just breathe deeply. It costs nothing and can add a significant emotional/spiritual dimension to your sport. Here are some ideas to try:
- Do active, deep belly breathing, perhaps adjusting to your pace. You'll be listening to your body instead of listening to the thoughts rattling through your mind, which can give you mental peace.
- Repeat meditative words, positive affirmations, or prayers in your mind and adjust them to your breath or step. You will return from your walk feeling positive, confident and motivated to walk again as soon as possible.
Step 5. Do it alternately
Make sure walking is a daily routine, but don't let it get boring. Find two or three places you enjoy, and make a rotation in your schedule. Walk at different times, different distances, and different music or with different people. Now, you should be able to enjoy the ride. Enjoy your walking workout!
Tips
- Walking can be a fun and inexpensive date for a boy or girl who loves the outdoors.
- One thing that is almost a must is a cool outfit, but make sure it's appropriate!
- Swing your arms as you walk. This will make walking effective.
Warning
- Make sure you walk in a safe place.
- Bring a cell phone, but remember that it won't protect you, and small self-defense weapons (like pepper spray) just in case someone attacks you, but make sure what you're dealing with is a real one.
- Always check with your doctor or qualified health professional first if your health or breathing has ever been compromised. Walk with your partner if you have health problems.
- If you don't feel well, don't walk. You could infect other people or pass out.
- Walk with a purpose, even if only to the end of the road and back. As you improve, always plan to walk in a detour, so that it takes you to your destination, until you are confident in your stamina. You certainly don't want to venture around the lake, only to find you're too tired to turn back.
