While nutrition needs to be the number one focus when it comes to health and longevity, daily movement is also very important.  The key is to find activities you enjoy participating in, increase your heart rate, challenge your muscles and do it consistently. Walking is one way to build a habit of movement into each day and works for nearly all bodies and fitness levels!

When it comes to incorporating a habit of walking into each day, it’s important to to schedule it as you would any other priority. Sit down at the beginning of your week and schedule time each day when you’ll be able to go for a walk. Whether it’s a more strenuous after-work hike or a quick 20 minute walk in the morning before work, map out exactly when you’ll be making time to care for your body. Seeing these “appointments” set on paper will also help keep you accountable and ensure you make time for movement. You can get get creative and find ways to build in walking time during the work day by  taking a walk on a lunch or break on days when you’re short on time.

The bottom line is that you want to find a way to make time for movement each day. Your body and spirit will thank you! 

Use the tips below to upgrade your walking routine:

While walking is an easy and convenient form of exercise, there are still a few things to consider for long-term success. These guidelines will support you in achieving your goals:

Technique Matters

• Keep your head up and look forward.  Do not look at the ground.
• Relax your neck, shoulders and back.
• Let your arms fall in stride, swinging them freely with elbows slightly bent.
• Make sure you’re abdominal muscles are tightened slightly to support your back.
• Your posture should be upright, keeping your back straight versus leaning forward or backward.
• Your feet should roll from heel to toe with each step.

Getting into routine

• Get gear that supports your body!  Choose shoes that offer good arch support, a cushioned sole to absorb shock and reflective colors for night-time visiblity.
• Select a course that’s right for you:  dirt paths can be better for aching joints than a cement route; shaded hiking areas provide a break from the sun on a hot summer day, and you can challenge yourself with a hilly route.
• It’s a good idea to warm your muscles 5-10 minutes at the beginning of the walk, and the same holds true for cooling down at the end of the walk.

• Lastly, take time to stretch at the completion of your walk.

Here’s one more bonus tip: one of my favorite treats after a good day of exercise is to relax in a bath of epsom salt, lavendar and baking soda.  It’ll relax your muscles for slumber and detoxify you as well.  Enjoy!