During the past month, many of us have felt confined in some way. We have changed how we shop, how we interact, and now, how we exercise. Walking outdoors might be something that we don’t typically think about or do very often, but it can be an important part of the day – especially during times of stress. One way to battle stress is to create a walking routine, making sure you get outside while practicing social distancing.
For me, walking is a way to clear my mind and relax my muscles. As someone who is working from home, I have found that getting outside in the morning increases my productivity and motivation throughout the rest of the day.
Ready to get outside and take some time for yourself? Here’s how I prepare for my daily walking routine:
- Hydrate the night before and get a good night’s sleep.
- Check the weather and plan your walk accordingly.
- Set a goal based on steps or miles. I prefer to go by steps.
- Check out Google maps and plan your route.
- Charge your phone so you can listen to some tunes or call a friend.
- Take a small backpack just in case you are walking in areas where you can encounter others. I pack a pair of gloves, a face mask and some antibacterial wipes.
The average range of steps for an active person is somewhere between 7,500 and 10,000 steps per day. I try to make it my goal to get at least 7,500 steps 5 days a week. I calculate my activity by steps because I use walking as a form of relaxation, and going by mileage can add pressure. Depending on your fitness goals, setting your pace for distance may work better for you.
The different ranges of steps include:
- Low Activity: 0-5,000
- Mild Activity: 5,000-10,000
- High Activity: 10,000-12,500+
I use the Health app on my iPhone to check my steps, but there are plenty of other options!
I want to leave you with my top safety tips for taking a walk:
- Always be aware of your surroundings.
- Tell someone where you are, and use an app like Find My Friends to share your location.
- Bring plenty of water.
- Take breaks if you are walking up to 10,000 steps in one outing.
- Know when to stop. Pavement can cause pressure on the knees.
If you have a day that you cannot go outside, check out Leslie Sanson’s indoor walking routines. I find they are a great energy booster.
I hope that you found this information useful and that it will guide you into a smooth walking routine, whether it is for relaxation or fitness! To learn more about the new walking club at Frontier RTP, be sure to follow us on social media and subscribe to our newsletter.
See you on the sidewalk!