With the start of the new year, it’s easy to feel overwhelmed by unrealistic goals and fitness trends. However, research shows that even a short amount of walking can help set you up for success when working towards other fitness achievements.
Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health, recommends aiming for 30 minutes of daily exercise, ideally brisk walking paired with weightlifting. However, he knows that a structured workout of that length isn’t always feasible, especially for those in the early stages of their fitness journey.
The key is to make movement a regular part of your day, which is why Freeman suggests people engage in any form of exercise, even if it’s incorporating a five-minute walk into their routine. Katy Milkman, a professor at the University of Pennsylvania’s Wharton School, agrees, saying that making bite-size goals is essential for creating momentum for larger resolutions.
One of the easiest ways to build this momentum is by starting small and focusing on simplicity. For some, this might be as basic as parking farther away when heading to the gym or mall to increase their step count. Freeman also recommends completing a quick walk, or whatever form of exercise brings joy, first thing in the morning to start the day with positive movement.
When making plans, CNN fitness contributor Dana Santas suggests asking friends to go for a walk instead of meeting for dinner or drinks. Freeman also recommends incorporating different forms of exercise into daily routines, such as completing a few laps around the mall before the stores open.
Walking isn’t just good for the body; it’s also great for mental well-being. It can help break addictions, reduce anxiety and depression, and even provide a stress-relieving way to decompress from family gatherings and celebration stressors.
As confidence in your walking routine grows, it’s essential to increase the intensity and length of your workout. Freeman suggests focusing on exercises that make you “huff and puff” for the most noticeable health benefits. Adding weight training to your routine, such as using weighted backpacks or wrist, arm, shoulder, ankle, or leg weights to create resistance, can also be beneficial.
Remember, the most important thing is to make it a habit and to start small. As any other form of exercise, taking the time to practice and perfect your walking form can improve the safety and efficacy of your workouts.