The American College of Sports Medicine and the American Heart Association recommend 30 minutes of exercise daily at least five days a week (see References). While exercise can be done in a gym on a treadmill or cardio machine or by lifting weights, it doesn't have to be. Walking is a good form of cardiovascular activity and supports good cardiovascular health. Planning a walking route can provide a change of scenery and can make you more motivated to exercise on a regular basis.
Step 1
Decide what time of day you're going to walk. The time of day can play a large role in where you will walk. If you plan to walk in the evening, after dark, choose a route that is well-lit, with a moderate amount of people around, to ensure your safety. Walking paths are an obvious choice, but are generally safer in the morning or during the day.
Step 2
Choose a duration. The recommendation is 20 to 30 minutes, but you don't have to do it all at once. Take three 10-minute walks: one in the morning, one before lunch and one after work or before dinner. If you choose short walks, you'll want a short route. If you prefer longer walks, you may prefer walking trails or longer routes.
Step 3
Track the distance of your walking route by taking a drive along the route to measure it, if possible. You can also enter your starting and ending points into a directions website such as Google Maps to calculate the distance. If you have a goal of walking a certain distance, buy a pedometer to track the distance you walk each day. If you plan to walk on a track, determine how many laps will equal the distance you are aiming to walk.
Step 4
Perform a "trial run." Take a stroll through your intended walking route. Take note of possible safety hazards. Observe the people in the area. Look to see if there are any construction or upcoming projects that would inhibit your ability to walk in the area. Opt for an area that is easy to walk in, with generally smooth surfaces.
Step 5
Choose a goal for your walk. Are you going to do some planning or thinking while you walk? Are you going to people-watch or explore a new part of town? Consider your goal when choosing your walking route. If you like to clear your head while walking, opt for a park or an area that contains a significant amount of nature, with less interaction or distraction by people or automobiles. If you want to observe the environment or people in the area, walk near your home or office, if it's near an urban or metropolitan area.
Step 6
Be prepared for your walk. If you plan to walk before, during or after work, keep comfortable walking shoes with you. Opt for a cross trainer or a shoe with adequate support, particularly if you are walking outside. If you are going to walk near or after dark, only take what is necessary, such as keys and minimal cash.
Member Comments