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By Emilia Benton, Redbook
We always hear tips about how important it is to fit exercise into our daily lives, but for many people, it’s easier said than done amidst busy work schedules. Still, there’s no denying that getting it in is important for maintaining overall good health and lowering stress levels. A short daily walk is the perfect way to do that, and it’s fortunately something that can be easier to fit in, even if you have to keep it super short and in close proximity to your workspace.
“Walking regularly is a great healthy habit — by taking steps to enjoy the walk, you’re more likely to keep it up, which is better for your mind, heart and body,” says Chau Nguyen, an internal medicine physician at Austin Regional Clinic in Austin, Texas. “Walking 30 minutes per day, five days per week is recommended for establishing a healthy heart.”
Here are 10 ways to make your daily walk more enticing.
Read More: Walking for Weight Loss: How to Do It
Stretch it all out before you get going
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“A good way to start your walk is by stretching your back every morning, including neck, shoulders and hips,” says Dr. Nguyen. “Doing so will help you get ready for your morning walk and prevent aches and pains.”
Take a mini-walk several times a day
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If your work requires you to sit for prolonged periods during the day, make sure to stand, stretch and take a quick 30-second walk about every 30 to 60 minutes. “[Extra movement is] good for your body and will help you add more steps during the day,” says Dr. Nguyen.
Incorporate good music into your walk
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Listening to music is something that can easily make your walk more enjoyable, whether it’s your favorite artist or something more relaxing like white noise with nature sounds. Catching up on podcasts can also be something to look forward to in the same regard.
Explore a new route and get in touch with nature
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If you have the option, becoming one with the outdoors can be a great way to make your walk more exciting. You can do this by exploring a new-to-you park or trail and getting in a short hike if you need to mix things up from your usual walk around the block.
Make sure to hydrate
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It’s true that you don’t need a lot to go for a walk and it can be as simple as just getting up from your desk and heading out the door for a few minutes. But packing a bottle of water (bonus points if it’s spruced up with some lemon or is even sparkling) is key for ensuring you’re well hydrated and can keep your walk enjoyable, especially in warmer months.
Read More: Is It Better to Walk Fast or Far? A Sports Cardiologist Weighs In
Change into actual workout clothes
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Yes, it’ll add some extra time that may seem like a drag at first, but changing into comfortable clothing can make all the difference when it comes to getting in the right mindset for a walk. Feeling good about what you’re wearing may lead you to go a little further or add some pep to your step too.
Make it a strength session combo
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If you want to break more of a sweat during your walking session, adding weights is a great way to do that while also building strength. “If you’d like to go the extra mile (pun intended) — adding some light weights as tolerated can also be beneficial for bone health,” says Dr. Nguyen.
Or make it a power walk
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Increasing the pace and intensity of your walk is another way to boost cardiovascular impact. Before you know it, you may feel ready to upgrade your endorphin high with a jog.
Take a phone call while walking
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Whether you’re catching up with a friend or family member or taking a conference call where you’re not required to be presenting anything from notes or a computer, multitasking during your walk can help you to feel both rejuvenated and extra-productive.
Take a live class
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You’ve heard of live cycling or running classes on apps like Peloton, right? It should come as no surprise that you can enjoy live walks on the app for outside or on the treadmill. This is a surefire way to make walks more enjoyable if you’re looking to mix things up.
See more at Redbook
