Steps Toward Better Health: Five Tips to Help You Get Moving

Five tips to help you get moving:

1. Remember the Benefits

A regular walking routine offers a wide range of health benefits, including:

• Helping manage chronic conditions such as heart disease, diabetes, arthritis, and high blood pressure
• Reducing pain and physical discomfort
• Boosting mood and increasing feelings of well-being
• Lowering stress levels
• Supporting overall health and wellness
• Helping with weight management

Keeping these benefits in mind can provide the motivation you need to lace up your shoes and head out the door.

2. Ease Into It

If it’s been a while since you’ve been active, start small. Take a few minutes to stretch and warm up before heading out for your walk. Begin with a goal of 10 to 15 minutes a day or choose a short route around your neighborhood.

As walking becomes part of your routine, gradually increase either your distance or the amount of time you spend walking.

Walking is also an excellent option during pregnancy. A brisk walk provides a full-body workout while being gentle on joints and muscles. Many pregnant individuals can safely walk for up to 30 minutes a day. If you exercised regularly before pregnancy, you may be able to continue at the same level, provided you’re feeling well and your healthcare provider approves.

3. Dress for Success

The right gear can make walking more enjoyable and comfortable.

• Choose supportive walking or athletic shoes with good arch support.
• Wear loose, comfortable clothing.
• Dress in layers so you can adjust as temperatures change.
• Don’t forget sunscreen, sunglasses, and a hat when spending time outdoors.

Walking in Cold Weather

Don’t let winter keep you inside. Stay comfortable by layering your clothing and wearing:

• A warm hat
• Insulated gloves
• Wool socks
• A scarf or face covering

Traction grips for your shoes can also help improve stability on icy surfaces.

Walking After Dark

If you’re walking in the evening or early morning, make visibility a priority. Wear light-colored clothing, reflective gear, and carry a light so drivers can easily see you.

4. Keep It Interesting

Walking doesn’t have to be boring. Try these ideas to make it more enjoyable:

• Explore different routes, such as wooded trails, the Arvig Trail, the hospital walking path, or a new neighborhood.
• Invite a friend, family member, or coworker to join you.
• Listen to a favorite podcast or audiobook.
• Use your walk as an opportunity to call a friend.
• Choose a destination, such as the library, grocery store, bank, or a friend’s house.

For an extra challenge, turn your walk into a scavenger hunt and see if you can spot or photograph:

• A bird’s nest
• A pine cone
• Wildflowers
• Animal tracks
• A robin
• A worm

5. Don’t Let Weather Derail Your Routine

Rain, wind, heat, or snow don’t have to put your walking goals on hold. When the weather isn’t cooperating, look for indoor options. Walk on a treadmill, head to local shopping stores, or take advantage of indoor walking tracks.

The walking track at the Perham Area Community Center (PACC) is another great option for staying active year-round (membership required).

And if you miss a day or two, don’t get discouraged. Everyone falls off track occasionally. The important thing is to get moving again and keep building healthy habits.

Take the first step today. Your body and mind will thank you!

As you get moving outdoors, remember that safety comes first. At Perham Health, we’re committed to helping you stay active and safe. Check out our related blog, Keeping Safety In Mind, for helpful tips on staying safe while walking, biking, exercising, or enjoying other outdoor activities.