How to Improve Fitness and the Environment by Eco-Walking

Finished product of a successful eco-walk

Eco-walking or eco-running blends environmental and physical activity pursuits because cardiovascular activity and litter clean-up are completed simultaneously. Samuel Huber, a teacher from Milwaukee, WI, began the eco-running movement, which he instills in his students and community. His concept was featured in mainstream magazines like Fitness, Shape, and Endurance in 2007 and 2008. This activity does not require any cost or special equipment, can be completed in any outside area that contains litter, and can be completed alone or in groups. An eco-walker or eco-runner can enjoy the outside scenery while burning calories that can lead to weight loss, avoid using energy that a comparable treadmill workout would, make surroundings cleaner and more appealing, and possibly be reimbursed for recycling.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Bag (plastic, heavy-duty paper or canvas) Littered neighborhood Comfortable shoes Gloves or moist towelette (optional)

1. Biceps curls - glass in the right hand, plastic and aluminum in the left hand

   Obtain a durable bag or bags in which to collect litter. Use plastic, paper or canvas ones, but consider material thickness and the possibility of getting dirty when selecting a material. Carrying multiple bags reduces or eliminates sorting time, but only carry multiple bags if you can handle the weight. Reserve one bag for trash and another one or two bags for recyclables. Learn your city's recycling procedures and acceptable items, and place materials that need to be separated in respective bags.

2. Decide whether or not gloves or some type of disinfectant wipe is necessary. You are likely to come in contact with liquids and dirt while picking up litter, and glass or aluminum items may have sharp edges.

3. Plastic soda and water bottles are a common find

   Carry bag(s) and walk from your house or another starting point until you find litter. Empty bottles, crush cans and fold cardboard immediately after pickup for more efficient storage. Continue finding and retrieving items until bag(s) are full or become heavy.

4. Weighted lunges for a more intense leg workout

   Return to house, sort items as needed, and place items in trash and recycling receptacles.

5. Items sorted and ready to be recycled

   End each eco-walk by thoroughly washing hands and any other body parts or surfaces that become contaminated.

Tips & Warnings

• Determining how much weight you can handle before you you leave and stopping item collection before you reach that capacity will prevent overexertion. Use bags for resistance training as they get heavier: perform biceps curls, front or lateral raises, or weighted squats or lunges. Challenge yourself to walk for longer periods of time or to handle heavier loads as your fitness level improves.

• Never pick up broken glass; cleaning up the environment is not worth injuring yourself. Always be aware of surroundings; do not let the search for litter distract you from noticing traffic, pedestrians, animals and obstacles that could cross your path. Never travel to an area that is dangerous or makes you uncomfortable, and always complete your walks during daylight hours.