Putting Fun into Exercise
What comes to mind when you think of recreation? Maybe you see yourself laughing, relaxing, spending time with friends and family. So it doesn't seem likely that exercise (often a dreaded word) could be fun. Walking is one of the easiest forms of exercise. And with a little imagination, walking can be something you actually… dare we say… enjoy. It's all in how you view it.
Going Outside to Eat
When was the last time you thought about having a picnic? At first, it seems like a leisure activity that involves eating, resting, and enjoying the outdoors. Yet with just a slight tweak in your plans, a picnic becomes a fun way to walk.
Plan an outdoor lunch along a hiking trail or at a park with walking paths. Build up your appetite with a walk to your lunch site. Then, work off your meal on the walk back. The scenic strolls will remind you of the beauty of nature. And you'll enjoy the conversation with family and friends.
The Joys of Shopping
A trip to the mall, craft fair, or swap meet might burn a hole in your wallet, but it's sure to burn calories as well. When you're shopping, it's easy to lose sight of the fact you're getting in a lot of walking time. Spend a couple hours making your way through the shopping center or booths. After you decide on items to purchase, make a last trip through to pick them up.
"Edutainment"
With the click of a computer key, we can read about an animal, history topic, or piece of art. But nothing will ever replace the fun of viewing things up close. For a day of first-hand education and exercise, visit a zoo or a museum.
Spending the day looking at animals is an adventure for you and friends or family. If the weather is bad, head for an art or history museum. Walking around the exhibits will stimulate your mind while providing hidden exercise. The hours of educational enjoyment won't even feel like fitness.
Walking Games
These days "games" are high-tech joysticks that kids use to play in front of the TV. The only physical need is the speed of the player's thumb. Long before video, games were activities the whole family or a group of friends could play. Often these games involved some form of physical movement.
Modernize your favorite old-time games. This is a great idea if you're looking for something to do with your kids, grandchildren, or neighbors. Here are a couple ideas for walking games to get you started:
- Hold walking races at the local track. Come up with some prizes if kids are involved.
- Set up walking "hunts." Identify objects during your walk—from a specific state license plate to the color of a flower to a billboard ad.
Remember, walking is a simple, inexpensive activity anyone can do. It requires nothing more than a pair of good walking shoes and an open mind. You'll find walking gives you all the benefits of other forms of recreation. It's easy and enjoyable, while keeping you healthy and fit.
So instead of taking your shoes off to relax, put them on. Go for a walk to turn your exercise into fun.
Walking – Good Exercise but Take Care of the Feet
By WL Reidhead
Most of the research that I’ve been able to find says that we should incorporate at least 10,000 steps into our everyday lives to get the benefits from walking. In doing so; we need to pay attention to our feet and take care of them because they are essential to getting us through life.
To begin; we need to make sure we have good shoes and shoes that fit properly. The shoes need to be built correctly and of good quality. While you are buying shoes; that is not the place or time to cut cost and try to be cheap.
You need to make sure that you are using shoes that are designed and built to give you the support your need for your exercise or sport. Our feet are extremely important to us being able to exercise and there are so many things that can go wrong with them and if proper steps are not taken it could be virtually a crippling event.
People have natural ways of walking or the way the feet mature that may be incorrect and need to be addressed. Pronation when walking can cause problems. This can best observed b y the way your shoes wear. Flat feet or high arches will definitely have an effect on your performance when competing or exercising.
Shoe inserts may be needed to help you walk or run correctly. If you need inserts you need to seek out a competent podiatrist and get the correct inserts.
Do whatever is necessary to take care of your feet because they are what are going to carry you through life.
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Smart Moves: Walking Warm-Ups and Cool-Downs
Warming Up
The higher intensity of exercise you intend to do, the more you benefit from warming up. But even a relaxing stroll is likely to feel better after two to four minutes of gentle, dynamic warm-up moves.
Try the following simple moves to target muscles involved in walking. All are done standing up. If needed, rest one hand on something for balance. The movements are slow, controlled, and comfortable. If you spend 30 seconds or so on each, the whole routine takes under three minutes.
- Ankle circles. Stand on one foot and lift the other off the ground. Slowly flex that ankle through its full range of motion, making large circles with the toes, but only by moving the ankle joint, not the lower leg. Do 6 to 8 in each direction, then switch feet and repeat.
- Leg swings. Stand on one leg, and swing the other loosely from the hip, front to back. It should be a relaxed, unforced motion like the swinging of a pendulum, and your foot should swing no higher than a foot or so off the ground. Do 15 to 20 swings on each leg.
- Pelvic loops. Put your hands on your hips with your knees slightly bent and feet shoulder width apart. Keep your body upright. Make 10 slow, continuous circles with your hips, pushing them gently forward, to the left, back, and to the right. Then reverse directions and repeat.
- Arm circles. Hold both arms straight out to the sides, making yourself a letter "T." Make 10 to 12 slow backward circles with your hands, starting small and finishing with large circles, using your entire arm. Shake your arms out, then repeat with 10 to 12 forward circles again, starting small and getting larger.
- Up, side, back, down. This is ideal if you have shin soreness while walking. Stand with feet hip width apart and roll your feet through four positions, holding each for a count of two:
- Up. Stand on your toes, heels as high as possible.
- Side. Roll to the outside edges of your feet, with the inside edges pulled up.
- Back. Stand on your heels, with your toes held as high as possible.
- Down. Rest, with both feet flat on the floor.
Cooling Down: A Three-Minute Stretch Routine
It's best to work on flexibility after your walk, when muscles are the most warm and pliable.
Do these stretches slowly – never to the point of discomfort. Hold each stretch for six to eight slow, deep breaths. Imagine releasing muscle tension with each exhale. Begin each stretch standing up, and feel free to rest one hand on something for balance if necessary.
- Calf and hip stretch. Take a giant step forward with your left foot. Bend your left knee (but don't push it beyond your foot); keep your right heel on the ground and your right leg straight behind you. Keep your abdominal muscles gently contracted so there's no excess arch in your back. You should feel the stretch in both your right calf and hip. Hold for several deep breaths. Then switch legs and repeat.
- Back and hamstring stretch. Stand with your feet together and your knees slightly bent. Lean forward from the waist and let your arms and head hang loosely toward the ground. Don't necessarily try to touch your toes – just let your body hang under its own weight and ease into the stretch with each deep exhale. Slowly stand up (to avoid light-headedness) and repeat.
- Shin and thigh stretch. Grasp your right toes with your right hand, and gently pull your foot up behind you, keeping your right knee pointed toward the ground. Your heel doesn't have to reach your buttocks – just pull to the point of feeling a gentle stretch in the front of the thigh, hip, and shin. Hold for several deep breaths. Then switch legs and repeat.
To boost your walking to a speed that's sure to build fitness and burn calories, you don't have to be a racewalker. Just try these four simple tips to pick it up to a healthy pace:
- Stand tall. No slouch in the shoulders, forward lean from the waist, or excess sway in your back. Keep your eyes on the horizon.
- Focus on quicker, not longer steps. Concentrate on taking faster steps, not longer – your stride will lengthen naturally as you step up speed.
- Bend your arms. Hold your elbows at a right angle so your arms can swing more quickly. Your hands should trace an arc from alongside the waist on the back swing, to chest height (no higher) in the front.
- Push off from your toes. Consciously push off from your toes and generate as much boost as possible at the end of each step. Feel like you're showing someone behind you the bottom of your shoe on every stride.
