You have now come to realize that you need to get moving and
get fitness back into your life, but you just don't know how. Maybe you have
reached this conclusion due to recent weight gain that you are uncomfortable
with or how you feel. If you have been experiencing fatigue, insomnia, and over
all lack of strength and energy during the day, exercise has been recommended
to remedy these unfavorable conditions. I remember at my heaviest, not being
able to get up of the couch without feeling tired and dizzy. It was very
alarming to me because when you are seated particularly on a couch, you are in
a resting position. How could it be that I would feel dizzy and tired? This was
the moment for me that I knew I had to do something. After some research, I
realized that exercise was a part of the answer in not only recovering my
health but also in recovering and restoring my mental wellbeing because my good
nature had been severely depleted too. I was slowly becoming more and more miserable,
and it just couldn't go on anymore. But now at this point, it begs the question
when you reach your lowest point and feel overwhelmed, what can you do now?
Where is the starting point that will put you in a better position to do more
active in the past with aerobics but to try push-ups, sit-ups, chin-ups, and
planks seemed intimidating. I wasn't ready for that but then what was I ready
for? Walking seemed to be the right answer to all these questions.
Benefits of Walking
Walking is an easy and gentle way of gradually getting back
into fitness without it becoming a huge ordeal. It is simple to do; you can go
at your own pace and is accessible to all ages. All the experts agree that by
adding walking to your daily routine, you can immensely improve physical and
mental health. A simple activity such as walking can lead to such benefits as
weight loss and weight maintenance, keeping your joints strong, lowering your
blood pressure, reducing the risk of chronic diseases, improving heart health,
boosting the immune system and metabolism, etc. (Prevention.com)
The list of benefits for walking can go on and on. So, unless you have a
pre-existing condition that prevents you from walking, there is no reason not
to get started as soon as today.
Getting Started
Interestingly enough, you can get as involved in the
planning process as you would like or keep this as simple as possible. It is an
individual decision based upon what motivates you the most to keep up with
walking consistently for the long term. Consistently built up over the duration
of time produces the best results. If you are the sort of person that will be
able to keep the motivation going without much organization and prep, then
simply putting on a pair of comfortable sneakers and heading out the door will
suit you just fine. However, if you feel apprehensive then let's identify our
best viable options and put together a solid game plan for success.
Schedule: Begin by taking out your planner and
looking over your schedule to see where you can fit in daily walking. Begin
with 20-30 minutes a day for 3-5 days per week. A lot of people schedule
walking in their schedule at the beginning of the day before work, during a
break like a lunch hour or at the end of the day after work. Pick a time that
works best for you. Decide on your first day and sure that you develop a solid
plan that enables you to stick with this schedule.
Goals: Having goals are a big part of staying
motivated and succeeding. What it comes down to is monitoring and measuring
your progress, so you'll know at which stage to either make it more or less
challenging. You'll also be able to clearly define what your intentions are. Do
you want to increase energy? Do you want to get into power walking or jogging?
Consider thinking about the results first and then the daily tasks and steps
needed to get to the end point in an achievable and realistic manner. Depending
upon what you want will definitely change how you will plan on getting there. I
do have articles that cover goal
setting for fitness utilizing a technique called SMART
Goals.
Tracking Your Steps: This can seem overwhelming so
let’s keep this simple. Getting a pedometer or SMART
watch will certainly assist you with collecting data for your knowledge and
ultimately improving your steps in a consistent and effective manner. As a
suggestion, get use to your SMART watch or pedometer’s category and settings
for the first few days. Then, analyze your current normal walking and movement
patterns. When you are ready, begin by increasing your step count by 500 to
1,000 on a weekly basis. A great long-term goal to make build up to is 10,000
steps a day or even more!
Where to Walk: The good news is there are plenty of
outdoor walking spaces and paths to choose from. Checkout your local parks and
your neighborhood to find a convenient path that suits your needs. In times of
bad weather some gyms have indoor tracks and treadmills to use. You could
purchase your own treadmill to use as well. Or thinking creatively, if you have
a big enough indoor shopping mall, you can walk around there too.
What to Wear: Comfy lightweight clothes and a good
pair of sneakers that you already own is sufficient to get started. However, if
buying a new outfit or two is in your budget and makes you feel like exercising
more, then I would suggest purchasing 2-3 new items of the following: athletic
T-shirts, sports bras, workout bottoms and tank tops, socks, new sneakers, etc.
Don't forget a jacket and umbrella for bad weather and a water bottle and snack
to stay hydrated and fed.
Support & Staying Motivated: Sometimes there is
only so much one can do on your own to stay motivated. Sure, sometimes you'll
need a little alone time but other times, do consider inviting a family member
or friend to walk with you to pass the time and bond with. Also, check out
local walking groups to get to know others that are on the same fitness journey
as you are. Whatever you decide, just find ways of keeping it interesting that
matter personally to you!
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Fitbit SMART watch |
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Blog Article Sources: |
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https://www.prevention.com/fitness/a20485587/benefits-from-walking-every-day/
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http://www.catalystttfitness.com/2023/02/goal-planning-and-new-years-resolutions.html
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Please feel free to check it out and don’t be afraid to
reach out to me and let me know what you think!
I’m always here for
you when you need me to be!
Until next time… Keep it Fired up Superstar!™
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