Walking is a low-maintenance, low-impact way to stay healthy, mobile and flexible. So much so that, according to the Centers for Disease Control, 145 million adults include walking as part of their healthy lifestyle, and 62 percent report walking 10 minutes or more each week.
While walking is a great way to stay fit, for some walkers, it may not be the most exciting aerobic activity. That doesn’t mean walkers should give up their healthy activity. Instead, consider these fun ideas:
START (OR JOIN) A WALKING CLUB
If you’re a social person, organizing a walking club is a great way to make your walks more fun. You can get together with friends, agreeing to meet somewhere and take your walk outside the usual routine a few days a week. Even just one day will break up the monotony.
“I would say the number one way to make walks more exciting is to walk with a buddy or group. This can be entertaining and motivating at the same time,” said Jeremy Ridky, of the Rochester Older Persons Commission.
You can also organize with neighbors who are already strolling around the neighborhood. They may be looking for someone to chat with as the sun rises or sets, too. If neither of these options is possible or you’re not the organizing type, join an established walking group instead.
You can find walking groups through local organizations. Often, specialty shoe stores and athletic clothing boutiques offer groups for walkers and runners, including Hanson’s Running Shops which has locations in Oakland and Macomb counties. You can also use MeetUp.com, where walking groups list their meeting times and locations, like the Rochester Walkers Group, for example.
If you don’t want to join an organized club, consider just getting together with friends for a walk.
LISTEN TO PODCASTS
Music is a great way to make your daily walk more enjoyable, but for something to stimulate your brain, too, swap out your music for podcasts.
There are many types of podcasts, many of which are like talk radio shows, with a host and guests. Genres run the gamut from comedy, news and sports to culture, games and storytelling. If you can think of a topic, there’s probably a podcast about it.
Here are a few popular ones to check out:
• NPR (including Hidden Brain, Invisibilia, Up First, Nancy, How I Built This with Guy Raz and It’s Been a Minute)
• This American Life (true stories)
• The Stuff You Missed in History Class
• Freakonomics (conventional wisdom turned on its head)
• Alton Browncast (cooking)
• Lux Radio Theater (the classic radio series from the 1930s and ’40s)
• LeVar Burton Reads (the former host of PBS’ Reading Rainbow reads short stories)
• Death, Sex and Money (big questions often left out of everyday conversation)
• Serial (true crime)
Listen to podcasts through Google Play Music (which comes pre-installed on Android phones); through Spotify, which hosts hundreds of podcasts (but may be missing some you’re looking for) and with the Podcasts app built into iPhones.
STOP FOR EXERCISES
If you don’t want to change your route, doing exercises that will strengthen your muscles and bones can help break up the routine of your walk. Riverbends Park in Shelby Township is among one of several local parks with fitness stops located along the path. Here are a few exercises you can do anywhere, anytime, without any extra equipment:
Curb step-ups: Step up with your right foot, then your left and back down. This movement should be fast, repeating the steps up and down up to 10 times before continuing to walk.
Calf raises: Stand on the edge of the curb, with your heels hanging off. Lower them down and pull them back up to complete one calf raise. Do five to 10 total before continuing to walk.
Tree pushups: Lean your weight against a tree, hands straight out in front of you. Lower your body down and push yourself back to complete one pushup. Do five to 10 pushups before continuing to walk.
You can also do jumping jacks, walking lunges, squats — any bodyweight exercise you prefer. Plan to do one exercise every three to five minutes of your walk to get a good workout and keep it exciting.
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