Do you want to get fit? Do you want an exercise that’s free and easy? Say hello to walking!

Even for a total newbie to exercise, it doesn’t get much easier than slipping on your sneakers and hitting the pavement. Want to walk your way to being fit? Let’s get going!

Quick Read:

Start small – even just 20 minutes a day around your garden is a good way to start walking as a workout.
Wear comfortable sneakers and walk in safe areas.
Build up your endurance with nourishing foods and stay hydrated.

Get your shoes on

Probably the only expense you’ll pay toward walking as a workout is a decent pair of athletic shoes. They should be comfortable, durable and made for reasonable amounts of walking.

Start simple

Don’t try to walk from your house to the shopping mall two hours away on your first day! Pace yourself. Make walking enjoyable by starting with baby steps, taking the time to appreciate the walk itself, and focusing on building your endurance to keep going every day.

Walk at a moderate pace

Once you’ve settled into the routine of walking, pick up the pace slightly so you’re going at a moderate pace that gets your heart rate in a good zone. Walking makes your heart pump more, which strengthens it and helps lower the risk of heart problems.

Be mindful of the environment

It’s tempting to pop in your earbuds and let the music carry you through your walk, but you must be cautious. Even in areas where there’s little traffic, you may not be able to hear cars approaching or people suddenly appearing behind you. Save the tunes for the treadmill and keep the volume on low when you’re outdoors. Be safe.

Watch your posture

Keep your back straight, shoulders relaxed and look forward (not at the ground). This posture helps prevent strain and injury. Focus on taking smooth, steady steps, rolling your foot from heel to toe to engage more muscles. Even when you’re not walking, it’s a great idea to pay more attention to your posture. For those who are deskbound each day, be mindful to not slouch over your computer. Good posture is essential to keep your back healthy.

Alternate your route

As you start walking more, you want to explore various routes. This is a good way to keep challenging yourself and get a bit of variety in your scenery. Look for nearby roads that have an incline so you can walk uphill and downhill. Try walking on the beach sand if you live near the water, or enjoy the sights and sounds of a park.

Use your arms!

As you walk your way to being fit, don’t forget it’s a full-body exercise. Swing your arms naturally with your stride. You can bend them at the elbows to add more momentum and burn extra calories. Your legs, core and even your arms (if you swing them) get stronger with every step.

Don’t forget to hydrate

Carry a water bottle, especially if it’s hot and humid outdoors. While you’re at it, don’t forget the sunblock, sunglasses and a cap. Even if you walk for just 20 minutes a day, you need to protect your skin from the sun’s UV rays. Also, as you start walking regularly, start focusing on eating better with nutrition-rich foods that keep you fuller for longer.

Set goals

Whether it’s distance, time or number of steps, having a target can keep you motivated. Who knows – you may even want to build up to running a marathon. The road is endless! Also, walking releases “feel-good” chemicals in your brain, like endorphins, which make you feel happier.