The Ultimate Guide to Walking for Fitness has everything you need if you’re just starting a walking routine or you’ve been walking for fitness for years!
Find out about walking safety, how to set walking goals, how to avoid boredom on the treadmill, and MORE!
So, what are you waiting for? Get your walking shoes on and move that good body!
Table of Contents
Walking Safety
Walking is a very low-risk form of exercise. However, there are still many things to keep in mind to ensure your safety and the safety of those around you. Check out our tips to stay safe on the road, sidewalk, and trail!
1. Walk facing traffic when walking on the road.
2. When crossing intersections, make eye contact with drivers. Don’t walk until traffic stops.
3. Keep headphone noise low to hear traffic around you.
4. Wear reflective gear when walking in the dark.
5. Stay alert across intersections.
The Benefits of Walking
Walking is one of the best forms of exercise because it strengthens bones, gets your heart pumping, doesn’t require special equipment, and can be done just about anywhere.
Walking also has many benefits for your mind, body, and soul:
Walking Equipment
Walking is a relatively affordable form of exercise. The most important piece of equipment for walking is a sturdy, comfortable pair of walking shoes.
However, if you’re training to walk long distances in different terrain and weather, we want to share other equipment that will help you finish strong.
Shoes
1. Find a local specialty running shoe store.
2. Get your foot measured every time you buy new shoes. If offered at your local store, ask experienced staff to assess your walking gait (or biomechanics). This can help you find the shoe with the best fit for your unique foot.
3. Find a shoe with a good midsole. Note: You can use running shoes for walking, but don’t use walking shoes for running!
Headphones
When walking on walking paths, sidewalks, or the street, you need to hear passing traffic, pedestrians, cyclists, rollerbladers, and anyone else around you.
If you like to listen to music, podcasts, or audiobooks while you walk, we suggest keeping the volume low in your earbuds or headphones. Or, consider purchasing bone-conduction headphones or earbuds.
Unlike earbuds and headphones, bone-conduction listening devices don’t go inside your ear. Rather, they sit in front of your ear and use your cheekbones to amplify the sound. Their out-of-ear design allow you stay alert to the traffic and pedestrian sounds around you.
Check out these bone-conduction headphones.
Nutrition and Hydration
Whether you’re walking short distances or long, in heat or in cold, you need to be prepared with proper nutrition and hydration. But, holding food and water while walking is exhausting (and a bad use of energy).
So, what do you do?
Here are some ideas for hands-free hydration and nutrition:
– Hydration Belt
– Fanny Pack
– Lightweight Hydration Backpack
– Basic Drawstring Bag
– Lightweight Backpack
There are so many options for hands-free hydration and nutrition! Find what works best for you and get walking!
How to Set Goals for Walking
Just like setting any goal, there are some guidelines that can help you to set walking goals that are more achievable.
Before setting a goal, take it to the Lord in prayer so He can help you set the most achievable goal.
Proverbs 16:9 says “The heart of man plans his ways, but the Lord establishes his steps.”
Once you’ve sought guidance from the Lord, learn how to make goals that are positive, personal, possible, and specific.
Try a Reving the Word
How to Avoid Boredom on Your Training Walks
Have you walked the same path hundreds of times or been bored of walking alone? Don’t give up! I invite you to lace up your shoes and try something new as you continue to move that good body!
1. Invite a friend or neighbor to walk with you.
2. Try a prayer walk.
3. Try a scavenger hunt.
4. Catch the sun.
5. Join an outdoor adventure or fitness community.
6. Memorize Scripture.
7. Try a Reving the Word.
How to Make the Treadmill Fun
Do you avoid walking because you know you will get bored on the treadmill or around a track? We get it!
Walking outside in your neighborhood or local nature preserve has the best impact on our wellness (and it is beautiful), but it’s not always possible.
But what can you do if you get bored walking indoors? How can you make the treadmill fun?
Here are four ideas to lay aside the dread and find joy on the treadmill:
1. Make it a game.
2. Make a connection.
3. Make it productive.
4. Make it a sacred space.
Walk With Us
Want to walk a 5K, 10K, half- marathon, or marathon?
This unique training program is designed to equip people of all backgrounds and body abilities to complete a race at a pace that isn’t about striving, performing, or achieving a personal best. This is about having fun while achieving a God-sized goal and making Christ known.
Ideas for Advanced Walkers
Ready to take your walking up a notch?
Find out ways to stay on track, be adventurous, and take your walk from a leisurely stride to a focused, full-body stroll.
Try a Reving the Word
How to Pray While Walking
I never really thought about praying while walking before I found Revelation Wellness.
Prayer walking is not the time to count calories or watch your heart rate. This is a time of communion. Stay focused on God and His delight in being with you.
It is the time to move at the pace of Love.
4 Reasons to Meet for a Walk (instead of coffee)
Ever since I was a little girl, I have always been drawn to the aroma of coffee. I looked forward to the day that I could share in that warm mug experience with my mother, my friends, and eventually my own children.
Coffee is a wonderful part of my day and I LOVE meeting for a cup as often as I possibly can.
But, what if we met for a walk, instead of a coffee?
Something sweet happens when you walk through life alongside another. Something happens when you get outdoors and move your body.
Here are 4 reasons to meet for a walk instead of coffee!
2 Responses
You could actually create a group on the charity mile’s app… and everyone can walk together, on their own time but in your group for a great cause, check it out!
Great idea, Patti! Thank you!