How to Develop and Maintain a Walking Routine

My exercise is walking. This can be quite daunting at times, especailly when the weather changes or the day has presented other challenges. Walking, however, is very healthy and can increase your stanima in other areas and may assist in mental alertness. Maybe your doctor has suggested you walk in order to fortify your health or you, yourself, have determined the benefits are well worth the effort. Whatever the reason, here are ways to stay motivated.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Good pair of shoes and socks
• Comfortable clothing
• Great attitude

1. The first thing you will need to do is buy yourself a good pair of comfortable shoes. If you do not have proper fitting shoes, you may suffer from leg injuries. Select a pair that conforms to your feet nicely and offers plenty of support. The more support you have, the more success you will have in completing your daily walks. Also buy sevral pairs of athletic socks.
2. Your clothing should be loose, comfortable and very non-restrictive. Do not wear jeans that are a bit too snug or tops that are too clingy. You need to focus on your walking--not the level of discomfort your clothing may be causing you. Wear a loose-fitting top and athletic shorts or pants.
3. If you are the type of person that becomes easily bored, then a track or walking path may not be your best choice. However, if you are an individual who prefers the environment to match the activity, then a school track may be your best possible bet. Select the location where you feel most comfortable taking your daily walks.
4. If you are walking within your neighborhood, or to a certain landmark near your home, then you must take measures to be more aware of your surroundings. For safety's sake it is probably advisable not to wear radio headphones as you'll want to be alert as far as traffic. Even if your neighborhood is not in a high traffic area, it still is probably advisable to stay on guard. Keep your mind focused on your walking and not on the "Top Ten" for the duration of your walk.
5. Before walking, you must stretch a bit. If you do not do this, eventually you will find when you stoop to pick up something you may have difficulty returing to original standing position. This type of problem does not occur overnight, so be advised a bit of stretching before any outdoor exercise never hurt anyone. You must keep yourself limber and flexible. A good stretch to try is to bring one leg forward with hands clasped together and extended along with one leg. Stretch about three times on one side, returning to standing position and then stretch in same manner on the other side this time bringing the other leg forward. After each stretch return to original standing position. Stretch, as described, alternating from one leg to another--three times each per side, and up to 30 repetitions before beginning your walk. That should be enough to limber you up. If you are seeking more ways to stretch before you walk, you may wish to consult your local library or book shop. You will be specifically looking for books offering stretching exercises. Also books about running will provide you with ideas as far as stretching regimines.
6. If you are walking several blocks, begin your walk at an even pace. Determine beforehand your walking destination and do not make your goal stopping point the Piggly Wiggly for a run-through of the candy or sandwich sections. You may, however, carry water. Walk briskly with arms flowing from side to side. If you find you are experiencing trouble reaching your goal destination due to the fact you have not walked in awhile, possibly because you are a bit lethargic, here is what I do: I bet with myself how many steps it will take to reach my landmark destination from my starting point or point where I started to become weary of the walk.
7. Once you reach your destination, reward yourself with a drink of water. As you recall, you are allowed to carry a small bottle of water. This is to keep yourself from becoming dehydrated. Take small sips each time you need to indulge your thirst. Do not take in too much water at once as you may find yourself extremely full and uncomfortable. Everything, as far as water and walking must be performed with moderation.
8. If you want to use the counting technique I've described on the way back to your home, it's best to start your count once more when you are perhaps one-third or half-way through your walk. Afterall, how can you bet with yourself if you already know the number of steps it takes to get from your home to your turn-around point. So start at a point, wherein it will be more of a challenge to take a guess as to the "ending" number of steps.
9. If you are walking the high school track, for example, then you merely need to determine how many times around the track you wish to walk. \I usually walk the entirety of the track ten times. At the starting line, I follow the same procedure of keeping track (of my "times completed") as when I'm walking a neighborhood, however, this time I'm counting times around the track.

Tips & Warnings

• If you find you are a bit sore after your initial walk, you may wish to work on your walking routine every other day. It is better to do this than suffer an injury wherein you decide to give up on walking entirely. If you find out you have overdone it, slow down the pace a bit--just don't quit.
• Stretch after your walk, in like manner as preceeding your walk, or implement the different stretching exercises you've researched from your trip to the library. Also, take a warm bath or shower, after walking and stretching to loosen up muscles.
• Enjoy the walking benefits of mental alterness and physical well-being a daily wallking program provides.
• An additional workout of yoga may be particularly beneficial in coordination with your walking program. Try practicing yoga, if possible, on a weekly or twice weekly basis. In this way, you will be continually limbered up. Yoga will not replace the stretches you do before your walking or after your walking routine, it will merely act as a supplemental weekly or twice-weekly exercise regimine to your daily walks.
• Do not become overheated.
• Stay sensible and walk in moderation in the beginning.
• It may be a good idea to attain a physical check-up before your exercise program to assure overall physical well-being.