By Pam Melyan-Bratton | Contributor
During the pandemic, walking has gained popularity as a way for people to break free from the confines of their homes. Since March, numerous families have embraced outdoor strolls, recognizing them as a beneficial activity to spend quality time together while enhancing their physical well-being, particularly in light of the closure of many indoor venues. However, with the onset of colder weather, some may feel inclined to retreat indoors and hibernate.
According to the Centers for Disease Control, “Regular physical activity can reduce the burden of chronic diseases, including heart disease, diabetes, and certain cancers, and can help prevent premature death. Despite the known advantages of staying physically active, only half of U.S. adults and about a quarter of high school students adhere to the minimum guidelines for aerobic activity. Walking provides a straightforward method to initiate and sustain a physically active lifestyle, especially in walkable communities where individuals of all ages and abilities can engage in fitness.”
Certified Personal Trainer Emily Pomykala concurs, stating, “The human body is designed for movement and function, not for prolonged periods of sitting in cars or behind computers. Walking is a fundamental human motion, engaging various muscle groups and enhancing both cardiorespiratory and muscular endurance.” Furthermore, walking is inclusive—suitable for everyone from young children to the elderly.
What’s not to appreciate about walking? It’s free, straightforward to do, and gentle on the joints.
As many continue to work remotely in front of screens for extended periods, here are some suggestions for incorporating movement into your daily routine.
Revamping Game Night
Transform your usual game night with activities beyond Monopoly. Engage in Walking Tag where participants must walk heel-to-toe, prohibiting running. Families can also embark on a neighborhood scavenger hunt, with teams tasked to find or photograph specific items—a red vehicle, an orange leaf, or a barking dog, for example. Encourage creativity and ensure everyone joins in.
The Original FaceTime
No matter the weather, stay connected! Walk and chat with a friend online while taking calls. Tour your home with the camera, or partake in an online scavenger hunt together. Ideally, if weather permits, navigate your neighborhood at a safe distance or have a phone conversation during your evening stroll. Even pacing around your home is beneficial! Pomykala notes, “Marching in place while incorporating side steps, hamstring curls, and knee raises is just as effective and can be achieved in short intervals.”
Fast Forward to Fitness
When unwinding in front of the television, resist the urge to fast-forward through commercial breaks. Instead, take a stroll around your house during each break until your show resumes. For another break, try marching in place. Include your kids in suggesting walking variations during commercials, taking turns with their ideas. If watching commercial-free content, set a timer to move for two minutes every ten minutes! To encourage activity, create a family “Cardio Contest” where members earn time for sedentary activities for every 10 minutes of walking completed. Keep a weekly tally and declare a family champion each Friday.
Active Errands
Many destinations are easily reachable on foot yet are often ignored for the convenience of driving. Check if locations such as the library, post office, grocery store, or your child’s school are within a 10 to 20-minute walking distance. If driving is necessary, park at the farthest point from the entrance to squeeze in some extra steps.
Understanding the Importance
The American Heart Association advises that children aged 6-17 should engage in at least 60 minutes of moderate to vigorous aerobic physical activity daily. For adults, a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic activity weekly is recommended.
“Walking can be enjoyable,” Pomykala emphasizes. “It is far easier to promote a moderate walking routine that is free and accessible than to persuade individuals to invest in a gym membership.”
Additional Information:
- 12 Benefits of Walking: https://Themerrythought.net/2020/12/30/12-benefits-of-walking/
