Make the Most of Your Walks
Walking Has SO Many Benefits
I have been walking miles a day for years since moving to NYC in 2002. This being said, I never really apprecaited it. I have really come to embrace it in the last year between my knee injury and getting a puppy. When I couldn’t run, walking at sunrise is how I still got my endorphin and sunrise fix to start my day off on the right foot (no pun intended!). When I got my dog, I thought it was going to stress me out taking him out for walks. But actually, going out for a quick am, mid day or post dinner walk has been quite the stress reliever. Keep reading for ways to make the MOST out of your walks.
Take a 10 minute post meal walk to balance your blood sugar. Movement is one of the best ways to blunt a blood sugar spike or drop after a meal. This can be especially helpful if you’ve just had sweets without protein/fiber to mitigate a spike. More stable blood sugar means less cravings, staying full longer and better metabolic health.
If you want to get a sweat up but can’t or don’t want to run anymore, try this treadmill workout that’s high cardio but low impact: set your treadmill to a 12 incline, at a 3 mph speed, and walk for 30 minutes. This will make your heart pump, really work your hamstrings/glutes, and get your steps in.
Add a weighted vest to your walks. This added weight will make you work harder, help improve bone density, and give you that more bang for your buck we all need in these busy times. Bonus, you can add squats, pushups, jumps, lunges, etc. to make it a full body workout. I love Omorpho’s products (this will give you a 15% off discount) - they’re cut for women’s bodies and feel amazing when you have them on.
Strive for at least 7,000 steps a day. If you live in a walking city, you likely hit this easy. If you don’t, be proactive with your walking. This may mean scheduling in 30 minutes extra of walking a day to make sure you stay mobile. Yes there are big benefits for your heart, lungs, muscles, and more but staying mobile throughout your day and not too sedentary is the key here! Sitting is the new smoking!!!
Walk at sunrise and sunset to set your circadian rhythm. This will get your body’s naturally produced melatonin in the right function and order. Seeing the sunrise tells your body to start producing it and seeing the sunset tells your body to produce more and prepare for bedtime. This can be especially helpful when traveling across time zones. If you get your circadian rhythm in order, you will have overall better sleep.
Walk in nature - find paths that take you to water, the river, ponds, oceans, forests, etc. Even cement cities like NYC have green spaces so I know you can find this too. Walking and spending time in nature has a strong, positive impact on your nervous system.
When possible walk without your phone. Use this as a time to disconnect rather than over stimulate our already over stimulated bodies as it is.
I hope you find this helpful! Walking is an easy, free way to up our health. And if you’re going to do this, might as well make the most of it with these tips. If you try any of them, be sure to tag me on Instagram @AshleyPattenPilates and/or comment below!
xx, Ashley