By Pam Melyan-Bratton | Contributor
During the pandemic, walking has surged in popularity as a means to break free from the restrictions of home life. Since March, numerous families have taken to their neighborhoods, discovering that walking is not just a wonderful way to bond, but also a beneficial activity for improving overall health, especially with many indoor venues closing their doors. With winter approaching, there may be a temptation to retreat indoors.
The Centers for Disease Control emphasizes, “Engaging in regular physical activity can alleviate the burden of chronic illnesses like heart disease, diabetes, and certain types of cancer, and can help prevent premature death. Despite the acknowledged advantages of staying active, only about 50% of U.S. adults and roughly 25% of high school students meet the basic guidelines for aerobic exercise. Walking serves as an accessible starting point for adopting and sustaining an active lifestyle, particularly in walkable neighborhoods that promote activity among individuals of all ages and abilities.”
Certified Personal Trainer Emily Pomykala echoes this sentiment. “Our bodies are designed for movement, not for prolonged periods of sitting in vehicles or at computers. Walking represents the most fundamental form of human movement, engaging muscles in all groups and enhancing both cardiorespiratory and muscular endurance.” Moreover, walking is an activity that everyone can participate in, from toddlers to the elderly.
“What’s not to like about walking? It’s free, simple to undertake, and gentle on the joints.”
As many individuals continue to work remotely, spending much of the day in front of screens, consider these suggestions for incorporating movement into your daily routine.
Elevate Game Night
Transform your typical Game Night into an active one. Play Walking Tag, where players must walk heel to toe and running is prohibited. Alternatively, embark on a neighborhood scavenger hunt. Equip each team with a list of items to find or photograph—such as a red car, a vibrant leaf, or a barking dog. Encourage creativity and get the whole family engaged!
The Original Facetime
No matter the weather, connect with a friend! Chat while walking around your home, showcasing interesting items through “show and tell,” or embark on an online scavenger hunt together. If conditions permit, take a safe stroll around your neighborhood or make a phone call during your post-dinner walk. Move about the house or pace in place. Pomykala suggests, “Even marching in your living room with side steps, hamstring curls, and knee raises can be effective and done in short intervals.”
Fast Forward to Fitness
While winding down in front of the television, instead of skipping through commercials using the DVR, take that time to walk around your house. During each break, walk until your program resumes. In another break, try marching in place. Encourage your children to suggest ways to walk during commercial breaks, and alternate everyone’s ideas. For uninterrupted programming, set a timer for every 10 minutes and move for two minutes! Consider organizing cardio contests where family members “earn” downtime. Create a chart where every 10 minutes of walking is rewarded with time for a preferred sedentary activity, and track progress weekly to crown a family champion every Friday night.
Errand Exercise
There are numerous destinations we might consider walking to but often choose to drive for convenience. The library, post office, supermarket, or your child’s school might be a short 10–20 minute walk from your home. When driving is necessary, consider parking farther away to incorporate some additional walking.
The Value of Movement
The American Heart Association suggests that children aged 6-17 should engage in at least 60 minutes of moderate to vigorous aerobic activity daily, while adults should undertake at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly.
“Walking doesn’t have to feel like a chore,” Pomykala remarks. “Promoting a manageable walking routine that is free and accessible is far simpler than persuading people to invest in a gym membership.”
For further information:
- 12 Benefits of Walking: https://Rodrigosaffiliates.com/2020/12/30/12-benefits-of-walking/
