April is Move More Month, and it may be easier than you think to get moving and stay moving. Walking is a simple but effective way to be active, and according to the American Heart Association, it can lower your chances of developing heart disease.
Taking a walk can be a fantastic way to start your day, get in some exercise during lunch, or relax after dinner. No matter when you choose to go for a walk or who you bring with you, walking has some serious health benefits. According to the American Heart Association, adults should get 150 minutes or two and a half hours of exercise a week. Walking is also a good way to work physical activity into a busy schedule. Here are some ways you can fit in walking throughout your day.
Walking in the Morning
Start the day off by moving your body. This can be a great way to boost your mood and set the tone for your day. Set out your clothes and shoes before heading to bed to make getting ready for a walk easier in the morning. Grab a quick, light breakfast to fuel up before your walk. Listen to your favorite music if you’re walking alone but stay aware of your surroundings. You may also need to wear reflective clothing if you go for a walk before the sun comes up. At the end of your walk, take some time to stretch and cool down before getting ready for the rest of your day.
Walking at Lunch
For people with busier schedules, it may be helpful to squeeze in a walk during your lunch break. Think of your lunchtime walk as an appointment and put it on your schedule to help you stay committed. It might also be helpful to invite a few coworkers to join you. Keep athletic shoes and a change of clothes (if you need one) at work with you and check the weather before heading out. You may want to wear a jacket, hat, or gloves in colder weather, but you might want to change into shorts and a t-shirt in warmer weather. If you don’t bring lunch with you, consider choosing a route where you can grab a healthy lunch on your way back to the office.
Walking in the Evening
Whether you’re walking before or after dinner, make sure you do some light stretching to release tension from your day before starting your walk. You may also want to eat a light snack about an hour before you leave if you plan to walk before eating dinner. Make sure you wear reflective clothing and carry a light with you if it’s dark outside and try to pick a route without heavy traffic to avoid increased air pollutants.
If your schedule is overloaded, there are other ways you can make sure you get some exercise in each day. Consider parking or exiting public transportation about 10 minutes away from where you work and walk briskly the rest of the way. If you have less than an hour for lunch, take a 10-minute walk around inside or outside of your office. When you leave work, you can walk 10 minutes back to your car or public transportation pickup point.
Find more ways to make every step count and learn more about the power of walking at https://www.heart.org/en/healthy-living/fitness/walking.
