Getting motivated to exercise is easier to do some days more than others. Need tips for walking motivation? Massachusetts-based Mark Fenton, host of the popular PBS Series, “America’s Walking," shares some suggestions for overcoming common roadblocks.
I can’t get started: Start small, says Fenton. Head out the door and down the street for just five minutes. The return trip makes it a 10-minute walk. Work those walks into your schedule – get ready 10 minutes early and take a stroll before you get in your car to go to the store or the office – and you’re on your way.
Not today: Once you’re in the habit of walking more, Fenton says, it’s time to build it into a routine. If you’re at work, you can walk to another floor to use the restroom, pace while talking on a cordless headset or reply to one of every 10 e-mails in person. From home, you can walk to the post office or corner, or to a co-worker’s to carpool. “You'd be amazed how many things might be within a 10 to 20 minute walk – video rental place, corner store, your kid's best friends or playing fields – that you normally, instinctively drive to,” he says.
It’s too cold/wet/hot: Nothing spoils your walking motivation faster than bad weather. Walking the climate-controlled halls of the local mall, or on a treadmill at the gym, may be an option. For those who prefer the great outdoors, Fenton says it’s all about the accessories: for wet or wintry weather, choose underwear that wicks moisture away, fleece for insulation and water-repellent outerwear, plus gloves and a hat. Those in warmer climates can plan walks at cooler times such as morning or evening, or choose a shady park or one on the water, which can lower the temperature by 10 degrees or more. With a bottle of water, a broad-brimmed hat and plenty of sunscreen, you’re set to go. And if it rains? Take your umbrella.
I’m too achy: Pick a point where the aches are on the ebb and do it anyway – but focus on the outcome. Research and anecdotal evidence alike have proven, Fenton says, that physical activity increases energy levels. “You’re guaranteed to be more energized after a 20-minute, low intensity stroll than you were before,” he says. If walking causes pain (not just soreness), stop and talk to your doctor or physical therapist.
Remove Walking Roadblocks
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Ruth
03 Mar 2010, 06:53
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| I have arthritis and a drop foot,which makes it hard to walk very far. I exercise in a warm pool twice a week. When I need to walk very far I use a walker to prevent falling, because of a balance problem. I could use some suggestions. Thanks |
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Dede
02 Mar 2010, 17:59
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| I do understand what Janet was saying about when I do walk, my feet and
knees are killing me. I have learned to listen to my body though..and if I
am hurting in my feet I know NOT to walk. My doc said to take it easy on
those days, so I lie and do floor exercises like stretches. When I am not
hurting so badly I do get out during my lunch hour and walk around the
park..and it does give me alot of energy. If I can get in a heated swimming pool..that is like a miracle wonder for me..I love it and I don't hurt afterwards. This is because of me being weightless on those areas that my arthritis is worse. So...exercising in the summer will be easier for me since we have an olympic pool at our state park. So....a person does ..what a person can and is able to do. Some days are better than others..so rest on the days you just can't...and work out moderately on those days you feel good. |
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Fran Posick
02 Mar 2010, 15:56
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| I wear a pedometer, and am shooting for 10,000 steps a day. Most days I go over. I am up to walking about an hour and fifteen minutes a day now, and have already dropped from a size 18 to a 16, and am shooting for a size 14 (or less) by my 64th birthday in May. I started out walking just a block from my house, and now range all over my neighborhood. I keep a journal, and record the streets I walk, and my number of steps each day. Since I started walking, I not only look better, but I feel better. Yes, it was hard to make myself get started, but the payoff has been less pain, a more positive self image and better health - all for FREE. I encourage everyone to give walking a try. You are more than worth any time you invest in better health for yourself! |
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Janet
02 Mar 2010, 15:01
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| The more I walk, the more pain I have. I don't understand that because everyone keeps telling you to walk. I am discouraged also. |
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Cherrel
02 Mar 2010, 11:30
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| To solve my walking issues such as weather, shoes, time etc. I walk with the Leslie Sansone DVDS. She has all sorts of skill level and is so encouraging, if I can't do a move then she shows me what to do easier. She is a Christian so I like her music choice also. Most of the easier DVDs have only 4 easy basic steps. I can do them even on my bad days and I feel better than if I had gone outside and walked. |
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Dolores Adolf
02 Mar 2010, 10:10
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| I have not walked for 10 weeks because of plantar faciatus. went to podiatrist, got a shot, shoe inserts and had all my walking shoes approved by the doc. am very discouraged. |
