Walking is the most popular form of exercise in the United States. It is easy and free and can be done just about anywhere. If you’re ready to commit to a walking routine, here are some physical therapist-approved tips to help you stride to success. Our innovative care strategies at MVPT will help you find quick relief.
Physical Therapist Approved Tips to Get Started
PREPARE YOUR BODY— It’s very important to make sure your body is prepped and ready for you to begin exercising. Remember, don’t ignore what your body is telling you! Above all, if you are currently experiencing any aches or pains, consult with your physical therapist or your doctor.
WEAR PROPER FOOTWEAR–It’s important to make sure you have the proper support for your feet. Make sure to wear comfortable and supportive shoes such as sneakers, hiking shoes, or cross-trainers. It’s best to avoid wearing flip flops, flats, or dress shoes.
SET REALISTIC AND ACHIEVABLE GOALS–If you are new to walking then make sure to start light! Your body will need to adjust to the new exercise. Too much walking early on can lead to aches and pains. You’ll want to break down your long-term goal into bite-sized chunks of time to allow you to be successful. For instance, consider starting your walking 30 minutes 4-5 days per week.
PLAN YOUR WEEKLY ROUTINE–Once you have set your goals, you’ll want to plan your routine. Make sure to sit down and schedule time to exercise-don’t procrastinate and put it off until later! Your health is a priority!!
MIX IT UP–Variety is the spice of life! Switch up where you walk, for how long, and who you walk with. The best part about walking is you can do it anywhere. Many high schools have rubberized tracks that are open to the public, which can also be a great spot to meet other walking enthusiasts.
It’s Not Just Walking-It’s Life Changing Too!
According to the American Heart Association, research has shown that walking at a lively pace at least 150 minutes a week (i.e.-30 minutes, 5 days per week) can help you:
- Think better, feel better and sleep better.
- Reduce your risk of serious diseases like heart disease, stroke, diabetes, and several types of cancer.
- Improve your blood pressure, blood sugar and blood cholesterol levels.
- Increase your energy and stamina.
- Improve your mental and emotional well-being and reduce risk of depression.
- Improve memory and reduce your risk of dementia.
- Boost bone strength and reduce your risk of osteoporosis.
- Prevent weight gain.
If 150 minutes sounds like a lot, remember that even short activity sessions can be added up over the week to reach this goal. Don’t worry, it’s easy to fit in a few minutes of walking a several times a day. Before you know it, you will be reaching your goals and ready to set new ones! Our trained physical therapists are dedicated to helping you achieve a pain-free life.
If pain or injury limits your ability to be as active as you would like, just call MVPT or complete the form below to request an appointment!
Resources:
- https://www.health.harvard.edu/staying-healthy/6-tips-to-help-you-keep-a-
- https://www.bls.gov/spotlight/2008/sports/
- https://www.heart.org/en/healthy-living/fitness/walk
Tags: walking program, Fitness, Physical Activity, aerobic exercise
