Want to improve your health, reduce pain, and feel better? Try Walking! That’s right. Walking every day can lead to a healthier you, and it’s one of the safest forms of exercise. Check out these tips to help get you started:

1. Get motivated

Walking has lots of positive benefits:

• Helps manage chronic conditions such as heart disease, diabetes, arthritis, high blood pressure
• Reduces pain and discomfort
• Improves mood. You feel better
• Reduces stress
• Improves overall health
• Helps you lose weight

2. Start Slow

If you haven’t been walking in a while, start out slow. Be sure to stretch and warm up before walking. Set a simple goal of walking 10 – 15 minutes a day or walking a certain distance like around your neighborhood. When you feel ready, increase your goal to a longer length of time or a longer distance.

If you’re pregnant, walking is a safe and easy way to exercise. Brisk walking provides a total body workout that is easy on your joints and muscles. I tell my pregnant patients that they can walk up to 30 minutes a day. If you were already working out before you became pregnant, you can probably continue the same level while you are pregnant as long as you are feeling good and your healthcare provider says it’s okay.

3. Use the right equipment

Be sure to wear shoes that are comfortable, have a good arch support and are made for walking such as tennis shoes. Choose comfortable, loose fitting clothes and consider dressing in layers so you can remove clothing if you get hot. Wear sunscreen, a hat and sunglasses.

Don’t be afraid to walk in the cold. You can stay warm by dressing in layers. Make sure you have a good hat, wear warm gloves, wool socks and a face shield or scarf. You may want to buy spike traction grips for the bottoms of your shoes.

If you’re walking when it’s dark, be sure to wear light-colored clothing, a reflective vest and a light so you are easily visible to cars.

4. Make it fun

• Keep it interesting by choosing a path in the woods, check out the Arvig Trail in town or the walking path around the hospital or try a different neighborhood
• Ask a friend, coworker or family to walk with you or look for a local walking group.
• Listen to a podcast or catch up with a friend on the phone
• Have a destination for your walk. Walk to the grocery store, a friend’s house, the library or bank.
• Liven up your walk with a scavenger hunt. Take pictures of the following items while you are walking:
  • Nest
  • Pine cone
  • Wildflowers
  • Animal tracks
  • Robin
  • Worm

5. Don’t let the weather stop you

Raining, hot, windy? Look for indoor places to walk. You can always walk on a treadmill at home or walk around a large department store. The walking track at the Perham Area Community Center (PACC) is a great indoor alternative (membership required).

Miss a day? Don’t quit. Everyone misses a day or two. Get back out there and keep it up. April 6 is National Walking. Get out and walk for a happier, healthier you!

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