Walking has always been a popular form of exercise, but it’s especially beneficial during these challenging times. With lockdown restrictions and social distancing measures in place, walking provides an easy way to stay active without putting yourself at risk of contracting COVID-19. In this blog post, we’ll explore why walking is perfect for right now, as well as tips for stretching during lockdown, fitness training at home with limited equipment, starting a walking routine that sticks, tracking your progress, and safe walking in public spaces. Let’s get started!
Introduction: Why Walking is the Perfect Exercise for Right Now
Walking is a low-impact activity that can be done almost anywhere, making it ideal for people of all ages and fitness levels. It doesn’t require any specialized equipment or gym membership, which makes it accessible to everyone. Additionally, walking helps improve cardiovascular health, boost mood, reduce stress, and maintain overall physical fitness. During the pandemic, many people have had to adjust their daily routines due to remote work, school closures, and travel restrictions. Walking can help alleviate some of the negative effects of prolonged sitting and sedentary behavior by increasing blood flow and oxygenation throughout the body. Plus, getting outside for fresh air and sunlight can also provide vitamin D exposure, which is essential for immune function and bone health.
The Benefits of Stretching During Lockdown
During lockdown, it may seem difficult to find time for stretching between work, family responsibilities, and other obligations. However, incorporating even short bursts of stretching into your day can have significant benefits for both mental and physical health. Stretching improves flexibility, reduces muscle tension, enhances circulation, and promotes relaxation. It can also help prevent injury and improve posture, which are important considerations when engaging in physical activities like walking. Some simple stretches you can do while watching TV, working on your computer, or waiting in line include neck rolls, shoulder shrugs, wrist circles, calf raises, and hip flexor stretches.
Fitness Training at Home with Limited Equipment
If you don’t have access to a gym or fitness studio, there are still plenty of ways to get in shape from the comfort of your own home. Bodyweight exercises such as pushups, lunges, squats, planks, and burpees can be highly effective for building strength, endurance, and Balance. You can also use household items like water bottles, soup cans, or backpacks filled with books for resistance training. Yoga and Pilates videos offer a great alternative to traditional aerobic exercise, providing a full-body workout that focuses on core stability, flexibility, and mindful movement. Finally, dancing to music or following along with online dance classes can be a fun and energetic way to burn calories and challenge coordination skills.
How to Start a Walking Routine and Make it Sustainable
Starting a new habit can feel overwhelming, but breaking it down into small steps can make it more manageable. Here are some tips for starting a walking routine that sticks:
1. Set realistic goals – start with 10 minutes per day and gradually increase duration and intensity over time.
2. Choose a convenient time and location – pick a route near your home or office that is safe and enjoyable.
3. Get comfortable shoes – invest in good quality footwear designed for walking to minimize discomfort and prevent injuries.
4. Track your progress – use a journal or app to record distance covered, time taken, and any notable achievements.
5. Mix up your routine – vary speed, terrain, and incline to keep things interesting and challenging.
6. Find a walking buddy – having someone to walk with can provide motivation and accountability, plus it’s a great opportunity to catch up with friends or family members.
Tracking Your Progress and Setting Goals
As you begin your walking routine, it’s essential to track your progress and set goals to stay motivated and engaged. There are several ways to monitor your performance, including step counters, heart rate monitors, GPS trackers, and mobile apps. These tools can provide valuable insights into your pace, distance traveled, calories burned, and sleep patterns. By setting specific, measurable, attainable, relevant, and timely (SMART) goals, you can create a sense of purpose and direction for your walking routine. For example, aim to cover a certain number of miles each week, complete a 5K race, or climb a particular hill or mountain.
Tips for Safe Walking in Public Spaces
With the reopening of parks, trails, and sidewalks comes the need for caution and awareness. Here are some tips for safe walking in public spaces:
1. Wear appropriate clothing and protective gear – choose light-colored, loose-fitting clothes that allow for breathability and mobility. Consider wearing gloves, masks, and eye protection depending on local conditions.
2. Follow social distancing guidelines – maintain a minimum distance of six feet from others, avoid crowded areas, and wear a face mask if necessary.
3. Use hand sanitizer regularly – carry alcohol-based hand sanitizer with you and use it before and after walking, particularly after touching shared surfaces like rails or benches.
4. Be aware of surroundings – watch out for uneven pavement, potholes, and obstacles that could cause tripping or falling. Avoid walking alone at night or in unfamiliar neighborhoods.
Conclusion: Making Walking Part of Your Daily Life
Incorporating regular walking into your daily life can have numerous physical and mental health benefits. Whether you’re looking to lose weight, lower stress levels, or simply improve overall fitness, walking is a simple yet powerful tool for achieving those goals. Remember to start slow, set realistic objectives, and celebrate small successes along the way. And most importantly, have fun exploring your community, enjoying nature, and connecting with loved ones through the power of walking.
