Five Steps for a Good Walk

When we mentioned this month’s topic to a friend, she immediately smiled and remarked, “Walking’s fun!” We have to admit, this was not the reaction we were expecting. Walking’s fun!?!?! It made us rethink the way we all approach things we know are good for us, but somehow always avoid doing. If she can have this kind of attitude toward exercise, how can we re-train our brains to actually look forward to being healthy and staying strong?

To find out exactly what you need in order to take this summer in stride, we consulted several fitness experts and wanted to share with you what we learned. Here are the basics to get you going. It’s up to you to take the next step.

#1 Buy a pair of good walking shoes.
Any department store or athletic retailer has what you need at various price points. Remember, walking shoes are different than running shoes and are geared to support the walker’s heel-toe stride. The important thing is to find a shoe that’s flexible, flat and features a tapered heel. As far as shirts, shorts and pants are concerned, walk in whatever feels comfortable and gives you the freedom to move around. As your body temperature rises, you’ll most likely want to shed a layer or two, so be sure to plan accordingly depending on the weather.

#2 Train your brain to focus on the positive.
Walking is fun, indeed. On a typical day, you’re likely to hear birds singing, breathe fresh air, feel the wind on your face, soak up some sunshine, work through a problem or two in your head and of course, top it all off with a deliciously sweet recovery drink (we’ve included a recipe for a Berry Madness Smoothie below). What’s not fun about that? Plus, you’ll feel good about yourself. Remember, this is all about you and making a little time for yourself. Don’t worry, the more regularly you walk, the easier it gets. Make it a priority and plan your day to accommodate 30 minutes of exercise. Don’t forget to protect yourself with sunscreen.

#3 Find a place you like to walk.
Everyone has different needs. For some, the convenience of a treadmill is the right choice. Others might find the outdoors more suitable to their mind, body and spirit. Whatever works for you. Just southeast of the hospital, you’ll find our Sport & Fitness Park. With a .47 mile walking track and plenty of fitness stations featuring useful information about healthy eating, exercise, stress reduction and pain management, you’ll find everything you need to get out there and enjoy the beautiful summer weather.

#4 Chart your progress.
Whether your goal is to walk one mile, or 30 minutes without stopping, it’s a good idea to chart your progress so you can stay on track with your goal. Write down your “workouts” in a calendar or your own training log notebook. This will help you visualize your progress and keep you motivated to exercise on a regular basis. If you’re using a treadmill, the control panel will tell you how far (and fast) you walked. If you’re on a track, simply count the number of laps (1 lap = ¼ mile). If you prefer the open trail, a simple pedometer can count your footsteps and track your distance in miles. Some of them even count the number of calories you burned. Just keep it up!

#5 Reward yourself for your hard work.
Hey, you’ve earned it. There are all kinds of protein bars in your grocery aisle that can help rebuild your muscles after a good workout. Plus they taste great! For a real treat, try our Berry Madness Smoothie packed with fiber, potassium and all-natural antioxidants.

BERRY MADNESS RECOVERY SMOOTHIE
8 oz Low Fat Greek Yogurt
1 Banana
10 Frozen Strawberries
A handful of Frozen Blueberries

Place all ingredients in a blender and puree until smooth and frothy.

Get out there and have a great time. Remember: Walking’s fun!