It doesn’t take much to start walking your way to fitness, and you get a whole lot of extra perks along the way.

These days, with having to stay at home and everything closed (including the gyms), our options for getting in some fitness become a little limited. Of course, we can always work out at home, but since we’re already stuck at home most of the time, I know I’d prefer to get outside for a little fit-fun. One of the most popular ways to snag some exercise when outdoors is walking.
Plus, you don’t need anything super fancy to get started. You can walk your way fit with just a good pair of shoes (I LOVE my New Balance 860s) and some comfy clothes. If you want to get a little more from your walk, you can keep tabs on your steps, miles, and calories with a personal fitness tracker. This basic smartwatch from Anbes tracks several of your fitness goals and your sleep without breaking the bank. You can use it to slowly improve your performance over time and hit your goals. Both my husband and I got one to try it out and were impressed at how much it did for the price.

Walking is an especially good idea right now because the stay-at-home order poses a risk for a host of issues that goes far beyond a little pudge in our waistline. We’re kept from getting close to the people we love, we can’t go enjoy a stroll through a museum, we can’t take our kids to play at the playground (or get a babysitter!) so the odds are high that we’re starting to feel a little anxious, sad, miserable, take your pick.

Luckily, walking has benefits that go above and beyond physical fitness; it also has a number of mental and emotional advantages. Check out these big boosts that walking gives to our overall sense of health and wellbeing:

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Ready for a Boost?

• Boost Your Mood — These days, everyone could use a little pick me up. Taking a brisk walk, especially outdoors, does wonders for your overall mood and can help fend off feelings of anxiety, reduce stress, and curb depression. This is thanks to wonderful little feel-good endorphins that get released through aerobic exercise.

• Boost Your Strength — Walking, even just in small amounts of time, can help strengthen muscles, which in turn has a positive impact on your bones and joints. Regular walking can also help improve your overall mobility and balance, which helps reduce your risk of breaking or fracturing bones.

• Boost Your Brainpower — Nowadays, everybody’s schedules are mixed up and routines have pretty much been turned upside down; if you’re like me, it can be hard to even remember what day it is. Luckily, walking for about 30 minutes at a brisk pace several days a week can also give your brain a boost!

• Boost Your Defenses — Studies have shown a link between regular walking and a decrease in the risk for a number of health issues like diabetes and cardiovascular disease.
  

• Boost Your Lifespan — In addition to decreasing your risk for several diseases, it can help you live longer. The American Cancer Society performed a study that showed walking less than two hours a week can add years to your life, and if you walk at least two to four hours a week, you could potentially lower your mortality risk by 20%!

Tips To Get the Most from Your Walk

If you’re going to put forth the effort, you might as well get the most out of it! Whether you decide to walk to get in better shape, improve your health, or you’re just trying to hang on to that last remaining shred of sanity, here are a few pointers to keep in mind when you lace up those walking shoes!

• Stay Safe — Safety first! It goes against the rules these days to walk in a well-populated area (sheesh!), but you still need to use common sense. Remain vigilant as you walk and if you are walking in the evening wear clothing that makes you easy to spot. Keep your phone on you in case you do run into a situation that requires you to make a call.

• Set Goals — Even small goals can help you improve over time, so start simple. Depending on what your fitness level is when you start out, you might start with a goal of walking 10 minutes for three days a week, then gradually increase to 15 minutes for four days a week, then 30 minutes for five days a week…you get the picture.

• Drink Water — You know this, but it’s important, so here it is again…drink lots of water! It’s good for you! Plus, you need to stay hydrated, especially during any sort of physical activity, so you can perform at your best and you don’t start feeling icky (that’s a very technical term).

• Stick To It — Don’t give up, just keep moving! The more you do it, the easier it gets…really! Set mini-rewards for yourself, check in with an accountability buddy, start a contest with a friend (ex. who can walk the most this week), whatever it takes! Just find what works for you to keep you motivated.

Walking is a gentle form of exercise that literally lets you set your own pace and gives you the power to push yourself when you’re ready. Of course, before starting any sort of new exercise program, if you have any concerns, give your doctor a call. Even three small ten-minute sessions spread throughout the day can make a huge difference in your overall sense of well-being. No matter what your walking routine looks like, the most important thing is that you take that first step; then it’s all about taking things one step at a time. Wishing you all the best!

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