1 – How to start walking more: Build walking into your day

Welcome to: The 10 ways to increase the intensity of your walks.

How to start walking more!

The cheapest and easiest way to build a healthier lifestyle is to simply start getting out and building walking into your day.

Don’t over complicate exercise, the best way to help lose weight and feel the benefits of exercise is by increasing that step count.

We’re not in a hurry and this isn’t a race! Everyone needs to start somewhere!

The very beginning…

The start is a daunting place. Especially if this is something new that you are trying to get used to. Lets get this straight from the beginning though, you don’t need to join a gym, group class or leave your comfort zone.

Let’s keep it simple, start small and build up.

The first thing we want to do…

Before you start anything else, is look at adding in extra steps to your day.

How to add extra steps to your day:

  • Before you leave for work how about a quick walk around the block. Not enough time in the mornings? Add it in when you get home from work in the evenings. Out the car and round the block before you step inside.
  • Take 5 minutes out of your day to stretch those legs – Also shown to help improve concentration
  • Walk to work
  • Get off the bus a stop earlier
  • Park a little further away
  • Take 10-30 minutes at lunch and walk with some colleagues. Turn it into a club

They sound ridiculous but every little does help.

Track and monitor your walks

Walking is boring, we hear that! It’s not for everyone so here are a few suggestions to make it slightly more entertaining and keep you motivated

Track it

Strava
It’s a great app for tracking your walks. Monitoring improvements and creating a competitive edge. Compare it to friends and others who have completed the same route.

Check it out here

Map My Walk
Similar to Strava,  MapMyWalk allows you to see the time spent walking, distance, pace, speed, elevation, and calories burned. When you finish, MapMyWalk allows you to upload and save your workout data and view it both on the app and on the MapMyWalk website.  If you can persuade friends to get involved, MapMyWalk’s social feature lets you share routes and encouraging words.

Check it out here

Fitbit App Mobile Tracker (No Fitbit Required)
You don’t need to own a Fitbit to use the Fitbit app. The Fitbit app can be used to track your walking workouts with GPS as well as your daily steps using the motion sensor on your phone.

Check it out here

Walkmeter GPS
Walkmeter has plenty of fun features to try. You can view your walks on a calendar or by route. It links with Google Maps so you can see terrain maps, and it even automatically records the weather. Walkers can transfer maps into the app directly from an email or your web browser, while Race Compete mode lets you compare your own times and speeds along a frequently trodden route.

Check it out here

Footpath Route Planner (only for iPhone)
Footpath allows you to easily map out routes. Simply trace a route with your finger, and Footpath will show all trails and roads that will allow you to complete your walk. It can measure the distance you’ll need to travel and the height you’ll be climbing. It allows you to save and share routes for a later walk, and can work offline too.

Check it out here

How to keep your walks interesting

Some proven methods to help you enjoy your walks more. Enjoy it more, you’ll keep it up longer and see better results:

  • Use it as time for yourself. This is time you can take out of your day just for you if you want.
  • Listen to a podcast.
  • Use it as a chance to reflect and de-stress from your day.
  • Music, put your favourite playlist on, listen to that new album or if you really want Justin Beiber.
  • Borrow a dog. If you say you’re going to walk a friends dog it also makes you accountable!
  • Bring a friend. If its anything like a Rebel training session, friends definitely make the session go faster. We question whether sometimes members do more chatting than working out. It’s been shown that if you training with a friend you are more likely to keep it up, push yourself harder and get better results!

Recap

Start it small,
Try to increase that step count.
At the beginning its all about small goals and getting consistent.
Keep it interesting by tracking your results or finding multiple distractions while walking;

  1. A new podcast,
  2. drag a friend along
  3. or borrow a dog!

 

Motivation

Don’t beat yourself up if you don’t manage to hit every goal every time. This is something new, it’s a long-term project. Remember why you’re doing it and be confident that you are doing everything right. Changes won’t happen right away but the more consistent you keep It the better you’ll start to feel!

 

What’s next

We’re going to look at some of our favourite local Aberdeen walks and how to set targets you can stick to!