If you always find excuses not to leave the house and avoid walking, like "I'm too tired" or "I don't want to miss my favorite show", then it's time to change your attitude. In fact, walking is a very beneficial activity that allows you to relax and improve your health. With the right mindset, the right music and the right path, walking can become your favorite physical activity and even a meditative hobby.
Steps
Part 1 of 3: Preparing for the excursion
Step 1. Check the weather
Make sure your day is nice. Walking when it's too hot, cold, or raining isn't fun. If the weather is bad but you decide to go out anyway, you may get discouraged and go home after a few steps.
Be very careful in winter, especially if it has just snowed. You could slip on ice hidden by fresh snow and get hurt
Step 2. Wear comfortable clothes
You certainly do not want to irritate the skin while walking, shortening the walk and associating, in your unconscious, the walk with pain. Make sure you wear loose fitting clothes suitable for the weather (for example, if you have to bring a jacket with you). The more comfortable you are, the more enjoyable the walk will be.
- If you walk at night, wear brightly colored or reflective clothing. Safety always comes first.
- Wear comfortable shoes that are suitable for walking. Sandals, flip flops or other shoes without arch support are not ideal because walking for a long time could hurt you.
Step 3. Think of the walk as an adventure
Think of all the things you will see and have never noticed before. Imagine the warm breeze that tickles your face and the sun that lights up your body. Free your mind of distractions but make sure you watch your step!
The world is so full of stimuli that our brains are physically unable to process them all. Even if you walk the same street all the time, there will be things you will notice for the first time on every walk
Step 4. If you are walking in unfamiliar areas, bring your phone, navigator or a map with you
If you don't know the area well, you'll need something to help you get home. A smartphone with GPS included is ideal as it could be used to make phone calls in an emergency.
Tell a friend or a member of your family about the itinerary you will take, especially if you don't always carry your phone with you. If anything happens to you, your friend will be able to track you down and call for help
Step 5. Take your iPod or mp3 player and a bottle of water with you
There are two very simple and inexpensive things that make any walk more fun: music and water. Music gives you the right sprint to move your legs while the water keeps you hydrated (essential when it's very hot). Without music and without water, you will be thirsty and move slower, making the walk boring.
If you are going for a picnic, it is advisable to bring a snack with you, such as a box of dried fruit, a cereal bar or some fruit
Part 2 of 3: Starting a Walking Routine
Step 1. Start with short walks
Take a walk around the neighborhood or in a park. Walk on flat ground as it is much more strenuous to walk on uneven surfaces (such as gravel). If you can't take too long walks, that's no problem; in fact, even a short walk has positive effects on health as it lowers blood pressure, increases heart rate and helps you lose weight.
Also, your physical stamina responds very quickly to walking. If you can't get more than one tour of the neighborhood without feeling exhausted, try taking a break for a couple of days, then try again. You will be surprised to notice that you can walk longer day after day
Step 2. Involve a friend
Walking alone is great, but sometimes having a partner to talk to is even better. It will be good for both of you and you will spend time together.
Walking with a friend is safer; if anything happens to you, your friend can help you
Step 3. Walk at different times of the day
When you start walking, you may notice that leaving the house in the early afternoon is not pleasant because it is too hot or because it is the time when children leave school. In this case, do not avoid the activity but change the hours. You may feel more comfortable going out at different times.
Sunrise and sunset are fantastic times for walking. At dawn, the sun creates a golden glow on the horizon, illuminating everything it encounters; moreover, there are likely to be fewer people around
Step 4. Pay attention to the surrounding environment
Walking like a robot does not allow you to fully enjoy the experience. The beauty of walking is the contact with nature. Every time you go out, try to notice a new thing.
It is much safer to pay attention to your surroundings to avoid tripping over stones or cracks in the pavement and to avoid unpleasant animal droppings. You will also notice new paths, observe trees, flowers and the beauty of nature
Part 3 of 3: Making Your Walk Enjoyable
Step 1. Once you get used to short walks, try walking longer
Sometimes the brain takes time to get used to new conditions. For this reason, a longer walk can be significantly more rewarding. Try going to a very large park, explore a new area of your city or another neighborhood.
If you feel very tired, out of breath or if you feel dizzy, sit down immediately; rest, have a drink and wait until you feel good again before starting over
Step 2. Use a pedometer
One of the most effective ways to entice you to keep walking is to see results. The pedometer (also available as a smartphone application) counts the number of steps; some models even calculate the time taken.
Thanks to the pedometer you can set goals. Do you want to take 3,000 steps? Keep in mind that 1.5km is about 2,000 steps. Experts recommend walking at least 10,000 steps per day (around 7.5km) to keep the heart healthy and to control weight
Step 3. Take a break to observe your surroundings and focus on your senses
During walks, you can take breaks, for example, sit on a bench and observe nature, birds, trees, etc.
Use all your senses during breaks. Discover new smells, look for new things to photograph, touch some flowers. These experiences will help you reduce stress even more than the walk itself
Step 4. Make your walks more meditative
Walking is very pleasant and offers the opportunity to meditate, think and even breathe deeply. To make the activity more intense from an emotional and spiritual point of view, try the following tips:
- Breathe deeply with your diaphragm, synchronizing your breath with your steps. You will listen to your body and not the thoughts that assault your mind, which will help you relax.
- Mentally repeat meditative phrases, positive affirmations or prayers by synchronizing breath and steps with each other. At the end of the walk you will feel more positive and motivated to go out again.
Step 5. Make it more fun
Make sure that walks don't become a boring routine. Find two or three different trails and change every day; walks at different times of the day and for different distances. Always listen to new music and involve many people. Have fun!
Advice
- Walking can be an excellent idea to arrange a date with a girl you like.
- Shake your hands while walking to make the exercise more effective.
- If it's very hot, be sure to wear cool clothes.
Warnings
- Make sure you only walk in safe places.
- In addition to the phone, bring with you some sort of weapon to defend yourself (such as pepper spray) in case of aggression.
- Consult a doctor before starting to walk if you have any health problems and always walk in company.
- Don't walk if you don't feel well. You could infect other people or pass out.
- Always choose a destination (even if it is simply to walk back and forth the street where you live). Always proceed in a circle, returning several times to the starting point, until you are sure of your stamina. You certainly don't want to find yourself walking to places far from home and then being too tired to go back.
