Make The Most of Walking
Every lap around the block helps boost your health from head to toe, but there are ways to make your walks even more powerful—and meaningful. Use this guide to nourish your body, strengthen your muscles, lose weight, and enjoy every step you take a little more fun.
WHY WALK AT ALL?
WALKING IS PRETTY UNPARALLELED in terms of simplicity and return on investment. National guidelines recommend 150 minutes of moderate-intensity exercise (like brisk walking) every week, but some research shows that even 60 to 90 minutes can make a difference in your health, says David Bassett, Ph.D., a professor in and head of the department of kinesiology, recreation, and sports studies at the University of Tennessee, Knoxville. Things walking can do for you: It may help you live longer.
“Walking does a very good job of lowering the cardiovascular risk factors—cholesterol levels, blood pressure, excess fat—and prevents plaque buildup in arteries,” says Bassett. Plus, he notes, walking can improve insulin resistance.
It keeps your brain sharp.
“Walking has effects on the brain and increasing brain blood flow, so that’s important in terms of the prevention of Alzheimer’s and other memory loss,” says Bassett. “It also helps executive functioning of the brain, like decision-making.” Research even shows that your attention and focus may improve after a walk, he adds.
It supports your immune system.
“All the different immune cells in the body that help fight off infection—walking does a great job of boosting those,” Bassett says.
HOW WALKING BOOSTS WEIGHT LOSS
YOU DON’T NEED TO RUN MARATHONS or live at the gym to shed pounds—walking can be your secret weight-loss weapon. Just keep these pointers in mind.
BURNING CALORIES IS THE KEY.
There’s a lot of talk about incorporating high-intensity interval training into your workouts, but that can be intimidating and it’s not necessary for weight loss. “Certainly if you go at a higher intensity and walk faster or up a hill or carrying a backpack, those things would result in greater caloric burn,” says Bassett. “But you also have the option to just walk longer—that would also increase the number of calories you burn.”
WALKING CAN REDUCE FAT.
The more you walk, the more fat you’ll burn. However, it’s not a matter of building muscle, as you may think. “Walking doesn’t do a terribly good job of building muscle, but as you become more trained, the body shifts to burning more fat as opposed to carbohydrates,” explains Bassett. That means that when you develop a regular exercise routine, your body will burn more fat than it used to. The best part: Bassett says that with just two weeks of regular workouts, your body’s metabolism will start to shift.
CONSIDER YOUR WHOLE SELF.
“The mind-body connection is something that is really well established at this point,” says Judy Ho, Ph.D., a board-certified licensed neuropsychologist, the author of Stop Self-Sabotage, and a Prevention Virtual Walk partner. If you don’t take care of your mental health, your physical health is more likely to suffer, but the opposite is also true. “We know that exercise reduces mild to moderate depression quite a bit, so it’s very helpful for that, and it reduces anxiety and stress,” says Bassett. He says it can also increase vigor—energy and enthusiasm. This means that by walking more, you might feel better emotionally and, as a result, sleep better and be less likely to crave highly processed foods—both of which can help you drop pounds.
GET IN IT FOR THE LONG HAUL.
Once you reach your goal weight, don’t put your sneakers back in the closet. Continuing to walk at least 150 minutes a week will make it easier to keep weight off, Bassett says. The exercise might keep you in shape as well as spur you to stick with other healthy habits.
FUEL YOUR WALK
WALKING IS A POWERFUL WAY to take care of your body physically, but you also need to nourish it by eating healthy foods. Not sure where to start? Use these tips from Marisa Moore, R.D.N., the nutritionist for Prevention’s Virtual Walk this fall.
INCLUDE PROTEIN, COMPLEX CARBS, AND HEALTHY FAT.
“If you’re tired, it could be that you don’t have enough carbs in your system,” says Moore. “After your walk, it’s important to get carbs and protein to support muscle synthesis.” An apple with nut butter makes a great snack, while salmon, broccoli, and brown rice hits the right notes for a meal.
PLAN AHEAD.
Adding walks to your busy schedule can make it even harder to find time for a home-cooked meal. That’s where a bit of meal prepping comes in. Make larger dinners so you’ll have leftovers, or fill jars with yogurt, fruit, and nuts to grab in the morning. Moore also suggests buying partially prepped ingredients (like precut broccoli or canned veggies) to save time.
REFRAME YOUR THINKING.
Remember that you’re not “earning” food when you exercise. For instance, a 30-minute walk shouldn’t equal an ice cream cone in your mind. “You’re not running to burn off any specific type of food,” Moore says. Instead of viewing food as a reward, try finding motivation in doing good things for your body.
DRINK WATER.
Hydration is vital, especially if you’ve recently upped your exercise. “You can always add lime or mint to your water to keep it interesting,” Moore says.—MICAELA BAHN
Theresa Straub, Park Ridge, IL
GET JOY FROM YOUR WALK
IF YOU REALLY WANT walking to become part of your regular routine, you need to make it enjoyable. “I know very few people who say, ‘Boy, I really hate this activity, but I’m going to do it because I know it’s healthy for me,’ ” says Bassett. The key is to reframe your thinking, says Julie Wallock, cofounder of the Charge Running app, a Prevention Virtual Walk partner: “It’s not How do I fit this in? but I get to do this,” she says. Here’s how to get into that mindset:
LOOK FOR HAPPINESS.
Think of things that literally represent happiness (like hearts, smiley faces, or flowers) and see how many you can spot as you walk. Betsy Magato, a trainer for Charge Running, likes to search for hearts in sidewalk cracks. “When you have that joyful feeling, you want to go back and do it again,” Magato says. “It’s a really positive loop you get yourself in.”
CRAFT THE PERFECT PLAYLIST.
Ho suggests making a “value playlist” for musical motivation. “Values are different from goals in that they are not checked off of a list, but rather they represent how you want to live your life. Ideally, your goals should link to your values for maximum motivation, so you have strong reasons for committing to them. There are thousands of values, and some examples are integrity, adventure, and knowledge. I like to pick songs I think represent my top values, and then I put them into a playlist,” she says. “I can listen to that while I’m cleaning or walking or doing whatever, just to remind myself of my top values. It keeps you engaged and reminds you why you’re doing these things and committing to these goals.”
SCOUT OUT SPECIAL LOCATIONS.
Maybe the town next to yours has a particularly beautiful greenway or rail trail. Or perhaps there’s a mountain nearby that you’d like to hike. Set aside one day a week for a walk somewhere new and plan your destination ahead of time so you’ll have something to look forward to on the other days.
Melissa Oakley, Smyrna, TN
JOIN A COMMUNITY OF WALKERS
“THERE’S SOMETHING SPECIAL about people going through the same thing you are,” Wallock says. And while walking solo can help you clear your head, walking with a friend provides a different way to separate from daily worries. Plus, it’s easier to leave the house when you have a buddy to meet! The Prevention Virtual Walk offers lots of ways to connect with other walkers. Sign up for free at runsignup.com/prevention-virtual-walk, then try these ways to embrace your community: Invite a friend to join you. You can do the Virtual Walk anywhere, so make it a neighborhood event. Have far-flung family? Do it “together” in your respective towns and talk on the phone during or after your training walks and the 5K on October 2. You can even give your team a name when you register (we love to see them—shout-out to the Sunflower Girls!). You may be surprised at how powerful a motivator being “official” is!
Say hi in our Facebook group. The Prevention Virtual Walkers group is the best place to find encouragement as well as delightful pictures of the places people walk! There’s always someone there to cheer you on.
Join a Charge walk. The Charge Running app has a new walking program called Move in which a live coach plays music and talks to participants. There are two free walking classes every day, so give one a shot. “Talk in the chat—let the others know where you are in your journey and what you’re working toward,” Wallock says. “Everyone is really welcoming.” (You’ll get instructions for how to take part—it’s very easy—when you register for the walk.)
Walk with us on the big day. At 11 a.m. ET on October 2, join the Prevention Virtual Walk event on Charge (or tune in later). Snap pics with your “I Did It” sign (we’ll email you one when you register) and share on social media with #virtualwalk. And search the hashtag to see fellow walkers!
BOOST YOUR WALK WITH OTHER EXERCISES
“IT’S IMPORTANT to look at walking not as your sole form of exercise, but as an important foundational exercise,” says Bassett. He suggests swimming, hiking with walking poles, calisthenics, and intense gardening or chores to build upper-body muscles. It’s not about having a six-pack—maintaining muscle mass across your body can enhance balance and reduce the risk of falls, says Jessica Mazzucco, a certified fitness trainer in New York City and founder of The Glute Recruit. It also improves blood sugar and sleep quality. Try these moves from Mazzucco to strengthen muscles.
INCLINE PUSH-UP
Muscles worked: chest • triceps • shoulders
Get in a push-up position with palms on a bench, a stair, or another raised surface. Your body should be in a straight incline. Do a push-up by bending your elbows and lowering your chest to the surface, then pushing up. Do 15 reps, then rest for 1 minute. Repeat for a total of 3 sets.
FOREARM PLANK
Muscles worked: abdominals • biceps
Start in a push-up position with your back straight, arms directly aligned under shoulders. Drop down to your forearms so your hands are flat on the floor and your elbows form a 90-degree angle. Your weight should be balanced between your biceps and your feet. Hold for 30 seconds to 1 minute and do 2 to 3 reps.
ARM CIRCLES
Muscles worked: shoulders • triceps • biceps
Stand with feet shoulder-width apart. Raise your arms so they’re parallel to the ground, then move them in small forward circles for 1 minute. Do the same move in the other direction for 1 minute. Repeat for up to 6 minutes total.
SUPERMAN
Muscles worked: upper back • lower back • glutes • hamstrings • abdominals
Lie flat on your stomach with your arms outstretched straight in front of you. Raise your arms and legs up off the floor as high as possible. Hold this position for 10 seconds, then lower to the ground. Repeat for a total of 1 minute.