Amidst the confines of quarantine, a simple walk can offer a much-needed respite from the daily monotony. While home workouts are essential for physical fitness, incorporating a daily walk into your routine can provide significant mental, social, and emotional benefits. From fostering social connections at a safe distance to reconnecting with nature and promoting mindfulness, walking has the potential to boost your overall well-being. Moreover, it serves as a powerful tool for reducing pain caused by prolonged sitting. Join us as we explore how socially distanced walks can be transformed into invigorating workouts or meditative experiences.
Boosting Calorie Burn and Building Strength: Michele Stanten, an ACE-certified trainer and author of "Walk Off Weight," shares some pointers to maximize the effectiveness of your walk:
Embrace good posture: Maintain an upright stance with arms bent and close to your body, avoiding excessive arm movement. Contrary to common belief, taking shorter steps can enhance fluidity and speed, as landing your foot in front of your body facilitates forward movement.
Vary the terrain: Challenge your body by walking on diverse surfaces such as grass, sand, dirt paths, flat roads, hills, and slopes. Walking uphill provides an excellent incline workout, elevating your heart rate and introducing a different type of resistance.
Increasing the pace: Add intervals to your walk by alternating between quick bursts of activity and longer, slower stretches. Set targets such as walking towards a specific landmark, lamp post, or stop sign. Speed up for 30 seconds or one block, then slow down for 60 seconds or two blocks. You can sync your pace with the rhythm of your favorite music, accelerating during the chorus and decelerating during the verses.
Integrate strength exercises: Transform your walk into a full-body workout by incorporating bodyweight exercises. Engage in lunges with rotation, heel raises, push-ups, squats, and utilize resistance bands for additional resistance training. Get creative and loop a longer resistance band around a sturdy pole for lat pull-downs and rows.
Embracing Mindfulness and Reducing Stress: Alexis Santos, a meditation teacher featured on the Ten Percent Happier app, shares tips to infuse mindfulness into your walk:
Be mindful of your surroundings: Seek out peaceful walking paths with natural elements like trees and water, allowing the soothing environment to calm your mind during the walk.
Cultivate awareness of your thoughts: In situations where secluded paths aren't available, shift your focus inward. Transform any negative thoughts or judgments into positive wishes for others' well-being, fostering compassion and avoiding fear and anxiety.
Walk with intention: Avoid mindlessly going through the motions and bring your attention to the present moment. Observe how your body moves, from the touch of your feet on the ground to the swinging of your legs and arms. Breathe in the fresh air and savor the benefits of solitude, appreciating the warmth of the sun.
Incorporating a daily walk into your quarantine routine can work wonders for your mental and physical well-being. Whether you choose to amp up the intensity and challenge yourself with targeted exercises or immerse yourself in a meditative experience, walking offers a valuable escape from the confines of daily life. So, lace up your shoes, put on your mask, and step outside to unlock the transformative power of a socially distanced walk.
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