It’s easy, you don’t need any special equipment and you can start at the fitness level you’re at right now. Bonus! ?
I’m talking about walking! Now before you say “been there, done that” just hear me out. This article is talking about how to incorporate this simple low impact workout EASILY into your life. You may also want to check out my article 11 Ways to Lose Weight Without Going to the Gym.
If you’re not in the best of shape, no problem! Start small. Go out for a 10 or 15 minute walk around the neighborhood and work your way up from there.
If you’re already in great shape, walking can still provide an effective workout. Walk fast and incorporate hills and stairs.
Here are some more questions and answers to get you started walking.
Can you lose weight by walking 30 minutes each day?
The answer is yes! Any time you move your body you are burning calories. The secret is to just get moving! Need some help? Keep reading!
The Low Impact Walking Workout Plan – Simple Steps to Stay Motivated
1 – Get moving
Find a local park with a nice path or even just walk around the neighborhood for a few minutes. Work it into your schedule!I walk every day before picking up my kids from elementary school. I call it my “me time.” I park the van by their school and go walk around the neighborhood. Where can you find 15-20 minutes of extra time in your schedule? Psst you may have to get creative!
Mix up your route and walk in different areas of town, or visit different parks. Being outside in the sunshine will also naturally increase your Vitamin D – the “happy” vitamin.
If the weather doesn’t permit walking outside, head to your local mall and walk. Or get a cheap gym membership just to use the treadmill. You can even walk in place at home in front of your TV.
Here’s a simple little idea to get you moving more. As you’re sitting on the couch at night watching TV, get up during commercial breaks and march in place until your favorite TV show comes back on. If you’re using a service like Netflix, make yourself walk in place for 10 minutes in between episodes. Or turn on the TV and challenge yourself to march in place during the entire show. Time will fly while you’re having fun watching TV and moving.
When I was younger I would do simple low impact exercises while watching Will & Grace. The time went so fast!
2 – Invite a friend
If you’re a social butterfly and find it easier to work out with a buddy then invite one! You’ll enjoy the exercise, the company and walking buddy keeps you accountable.You could even walk with a different buddy on different days of the week.
Make a walking engagement with your kids. It can be special bonding time and you’ll be showing them through your actions that exercise is important.
3 – Use a Walking Workout App
These apps are designed to show you how much you’ve walked and some provide even more stats than that. The idea is to keep you motivated by being able to see how far you’ve come.Most people know of the FitBit mobile app but there are others too. Other favorites include Map My Walk app which actually shows a map of your route – hence the name, and the WalkMeter for iPhone which is a good one for increasing your distance and speed over time.
4 – Listen to Music or Podcast
Last but not least, grab your phone or MP3 player and listen to music or audio books as you walk to make the time go by faster. This is one of my personal favorite things to do!
The main thing is that you get out there, move around, and get some exercise in a way that’s gentle on your joints, your heart, and the rest of your body and that’s what walking will do for you
Benefits of Walking Daily
There are a lot of good reasons to go for a walk. It’s fun, it’s relaxing, and most important it’s good for your health. But what exactly are the other health benefits of walking? I hope this article convinces you that heading out for a walk each day is a great idea and that it motivates you to stick to your walking schedule until you start to see results.
Walking Can Help You Get To And Maintain A Healthy Weight
Walking particularly at a quick pace and doing it regularly can help you get to and then maintain a healthy weight. Yes, you still need to watch what you eat and aim for a healthy diet, but walking can be another tool to help you drop those extra pounds.
The nice thing about walking when you’re overweight is that you burn a lot of calories, even on short and slow walks, simply because you’re carrying so much weight around with you. As you start to lose the weight, your overall strength and endurance increases, allowing you to walk longer, further, and faster.
Walking Improves Your Sense Of Balance And Coordination
As you walk, particularly when walking over rougher terrain, you’re also working on your sense of balance and coordination. Just getting in the habit of going for a daily walk will help. But you can work even more on your sense of balance by moving your head around. Turn your head to the right and left as you walk for a count of 30. Then move your head up and down for a count of 30. If you do these simple exercises once or twice as you walk each day you’ll get even more benefit.
Walking Strengthens Your Bones and Muscles
Even though walking is a low impact form of exercise it helps to strengthen and tone your body. If you’re just starting out, it is all you need to start to get into better shape. As you get more fit, consider adding weight lifting exercises in addition to your daily walks to continue to get stronger and help develop strong muscles and bones.
Walking Will Boost Your Mood and Fight Depression
Last but not least, the exercise of walking releases endorphins that will help lift your mood and can even reduce depression. Give it a try. The next time you’re feeling tired or are in a bad mood, lace up your sneakers and go for a brisk walk. It works like a charm.