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You are here: Home / Health / Tips To Spice Up Your Morning Walks

Tips To Spice Up Your Morning Walks

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Walking is one of the most common physical activities for adults. According to the Centers for Disease Control and Prevention (CDC), six out of 10 adults walk for fun, exercise or transportation. Even people with health problems like arthritis or hypertension enjoy walking as part of their daily exercise.

Research has shown that women who are physically active in their midlife have exceptional health status when they reach the age of 70. Considering that women are more prone to osteoporosis and osteoarthritis than men, taking a more active stance towards physical fitness and personal health despite your busy schedule is in your best interests

Health benefits of walking

30 minutes of walking a day is a great hobby to start, but if you find that too challenging or time-consuming, start with a shorter time-frame like 15 minutes and work your way up. Walking can:

  • Improve your heart health and reduce your risk for coronary heart disease, high blood pressure, and other cardiovascular diseases by 31%

  • Reduce anxiety and boost your mood mostly because of the release of endorphins (also called happy hormones) with every physical activity

  • Increase pulmonary fitness, muscle strength, and endurance

  • Improve your balance

  • Reduce risk of certain cancers and type 2 diabetes

  • Strengthen your bones

Safety tips to keep in mind when walking

  1. Wear appropriate clothing and footwear

  2. Protect your knees by wearing a knee brace for compression, most especially if you have a history of knee injury or osteoarthritis

  3. Inform your family, neighbor or friend where you’re headed

  4. Don’t pick routes which are dark and deserted.

  5. Choose a trail that’s suitable for your fitness level. Walking in public parks or around the neighborhood is generally safe for everyone

  6. Warm-up and cool-down with every walk to avoid injuries

  7. Hydrate before, during, and after your walk

How to make walking more enjoyable

  1. Try to walk on a different route because sometimes, variety is the key. If you already memorized every tree, stump, or blade of grass in an area, it might be time to look for another place to do your walking so you can enjoy new sceneries.

  2. Walk with a friend. This is a great opportunity to spend time with your friends and family, kids included.

  3. Sign up for walking clubs. Aside from getting to know and socialize with other moms and women, these groups also organize events to make walking more enjoyable.

  4. Vary the time. The views at dawn may be different from what you see in the late afternoon and it’s always fun to see something new every day.

  5. Look around the environment and take in everything, the clouds, the trees, and the people you meet. However, you should also pay attention to where you’re walking so you can avoid holes and stumps.

  6. Set goals and reward yourself after every accomplishment. Having something to look forward to is a very good motivation.

  7. Invest in a good pedometer. This is a device which measures the number of steps you’ve taken. It can motivate you to reach your goal (like walking at least 2,000 steps daily) because you can measure the results.

  8. Meditate as you walk. Breathe in for three steps and breathe out for three steps. Focus on the way your feet hit the ground, the rustle of the leaves, or the sound of your breathing.

  9. Listen to music. There are songs that can help pump you up. You can also download an audiobook and listen to it as you walk.

  10. Take photos with your phone. Morning sceneries are beautiful especially with the golden light from the sun. Snap pictures as you walk. But then again, be mindful of the ground you’re walking on to prevent injuries.

Walking is a fun and easy way to stay fit. It doesn’t put too much stress on your joints and it only requires your commitment to exercise. Change up your routes and spice it up a little with a new playlist or company. The important thing is to keep on walking so you can reap the health benefits it offers.

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