Walking is probably the best exercise in the world for fitness, well-being and weight loss. The problem with any exercise plan though, is keeping up the motivation. These simple tips will help anyone who has recently started walking for exercise, to maintain that motivation.
We all, at some time, decide to take up exercise of one form or another. The most common time for this is the New Year, after the excesses of the holidays. And walking is often chosen because it is something most people can start easily and cheaply.
Whatever time of year the exercise begins, about a month later the motivation usually begins to wane and all the good intentions start to wear a bit thin. However, sticking to it through these crucial few weeks will turn what seems like a chore now, into a lifelong habit – with all the benefits that brings.
If you are struggling, here are a few points that may help with your motivation to continue.
* Don’t try to make too many changes all at once like dieting, stopping smoking and drinking, and starting to exercise – you will relapse. Begin by taking up walking as part of your daily routine and the other changes will follow.
* Make walking a part of your lifestyle, not something you have to tell yourself to do. If you are always thinking “I must go for a walk”, then one day you will not do it. Just make it something you naturally do each day – like having breakfast.
* Goal setting is important, but it has to be achievable and something you want to do for yourself. Most of all – enjoy it.
* You should start to feel a difference in just three weeks. You will have more energy and your resting heart rate should be lower. Exercise will tire you, so you should sleep better.
* Have a fitness goal, rather than a weight loss goal. Getting fit will shift the weight anyway. Remember, muscle weighs more than fat, so getting fit may not mean rapid weight loss. Go by how tight your clothes feel!
* Eat sensibly, but avoid fad diets as you will become obsessive about food and think about it all the time – making you permanently hungry! Concentrate on having fun with your walking and getting fit, and the inches will drop off – both from the exercise and taking your mind off food!
Motivation can also be maintained by increasing the level of your walking as you make progress with the fitness.
Level 1: Your normal walking pace, keeping your elbows slightly bent, swinging your arms and keeping the hands relaxed.
Level 2: Increase the pace, swinging your arms and lengthening the stride – similar to a military march.
Level 3: The fastest you can walk without breaking into a jog. Ensure one foot is always in contact with the ground.
