When you’re stuck at home all day, the chance to enjoy a walk is a welcome break from the monotony of quarantine life. Sure, working out at home will keep you in shape, but a daily walk will improve your mental health and have many social and emotional benefits.
“Walking allows you to meet and greet others at a safe distance. That short social interaction is enough to lift your mood and make you smile. It’s also a refreshing change of pace. ” says Michele Stanten, ACE certified trainer and author of Walk Off Weight. “I like to take socially distanced walks with friends. It’s okay to be far apart while having a conversation. That way I can physically be with them and get some exercise.” she says.
Walking also provides an opportunity to connect with nature, reduce stress, and increase daily mindfulness. “Walking is beneficial at any time, but taking meditative walks during quarantine can be especially valuable,” says meditation teacher Alexis Santos, featured in the mindfulness and meditation app Ten Percent Happier. says. “Going for a walk can help break the patterns of thought and anxiety we get caught up in. It’s a great way to hit the reset button.”
Walking is also a great way to reduce pain if you spend most of your day sitting in front of a computer. “Joints can get stiff throughout the day, especially if you’re sitting a lot, so walking loosens them up and improves blood circulation,” says Stanten.
Ready to put on your mask and go for a walk? Stanten and Santos share how to turn a socially distanced walk into a workout or meditative experience.
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How to burn more calories and build muscle strength while walking
Stanten offers advice on how to enhance your daily walking.
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Walk with good posture. “Stand tall, bend your arms, and keep your arms close to your body. Don’t swing them high,” says Stanten. Contrary to what most people think, she advises shortening her stride length. “If you land your feet in front of your body, you’ll move more smoothly and faster. If you take longer strides, it’s harder to pull your body forward,” she says.
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Change the terrain. Challenge your body by walking on grass, sand, dirt paths, flat paths, and up and down hills. “If you have a hill to walk on, there’s a big incline that will get your heart rate up. Wind resistance also feels different on the hill, making it more difficult to go against the wind,” says Stanten.
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Increase speed. Incorporate intervals into your walking by alternating vigorous exercise with slower brisk walks. “Aim to walk toward something, such as a street light or a stop sign. Walk fast for 30 seconds or one block, and walk slowly for 60 seconds or two blocks,” says Stanten. . Are you listening to music? The song speeds up during the chorus and slows down during the verse. Count your steps during the interval and try to exceed that number of steps in the same amount of time.
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Incorporate strength training. Who said walking has to be all aerobic exercise? Stanten recommends mixing in bodyweight exercises like lunges with rotation, heel raises, push-ups, and squats. “You can also bring a long resistance band and wrap it around a sturdy pole to do lat pulldowns or rows,” says Stanten. Use a mini band for lateral squat walks and glute kickbacks.
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How to take a meditative walk to reduce stress
Santos shares tips for walking more consciously.
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Please be aware of your surroundings. To make your walk more relaxing, Santos says choosing a quieter walking path can help. “If possible, find a walking path with natural elements, such as trees or water. These tend to be calming,” he says.
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Concentrate on your own thoughts. If you can’t find a solitary stroll, Santos says engaging with your thoughts can be a great way to soothe your mind. “When you see someone without a mask, Santos says, you can turn your negative thoughts into positive wishes like, ‘I hope you’re safe and healthy.'” It is important that our efforts do not feed into each other’s fears and anxieties,” Santos warned.
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Walk with intention. Santos says avoid going on autopilot while walking. Pay attention to what’s going on around you and move your body in a relaxing way. Notice how your feet touch the ground, how your legs and arms swing, and how your lungs fill with air. This will change your perspective and make you realize the benefits, such as the warmth of the sun and alone time.
