Of late, there has been a lot of debate and discussion about walking and step counts. Should you take 8,000 or 10,000 steps or settle for somewhere in between? I would say build a consistency in your routine as walking requires you to support your own body weight. As a weight-bearing exercise, it decreases the risk of heart disease and stroke besides improving cardiovascular and pulmonary (heart and lung) fitness, muscle strength and endurance. So the next big question is how to make walking a regular habit without the boredom of having to conform to a routine. Start with waking up early. Do some stretches and warm-up exercises to get started. 1) Spot-jog during chores: Spend a few minutes walking or jogging in place while you brush your teeth or wait for your tea to brew. 2) Break the monotony: Make your daily walks interesting with brisk walking, walking in a figure of eight, side-walking or backward walking. 3) Engage in sports: Dribbling of football, hand dribbling of basketball, foot dribbling of football, hockey stick dribbling of the hockey ball can help one achieve so many steps. 4) Workplace Strategies: To promote greater activity at work, if at all practicable, opt for a standing desk so that you can shift your feet frequently and move around easily on the hour. 5) Walk-and-Talk Sessions: Walking with colleagues is a better option for casual conversations than sitting in a meeting room. 6) Technological Integration: Track your steps using a fitness tracker or an app on your phone. Set reminders - Set up phone alerts or reminders to remind you to get up and walk about frequently. 7) Talking walks: Walk while talking on the phone. 8) Walking with dear ones: Walking with your family members or pets can help you achieve so many steps. 9) Buying Groceries physically: Step out and visit a supermarket in a half a kilometre radius for basic household needs. 10) Post-meal stroll: Instead of sitting down immediately after a meal, take a short walk, which aids in digestion as well. 11) Add music and movements: Create upbeat playlists that inspire you to move and stroll along with the music and dance like nobody is watching. 12) Walk for a cause: Moving from signal to signal, look out for poor people who are hungry and give them leftover food. This can easily help you achieve 800 to 1,000 steps. Many people organise themed walkathons; just participate in one for a noble cause. 13) Explore new places: Spend weekends exploring nearby parks or nature trails. 14) Reward yourself: A new piece of clothing or shoes for walks can be motivating. Be sure to make the reward conditional by doing a certain amount of regular exercise, so you have to earn it. 15) Meditation: If one wants to meditate, then going on a stroll in an environment of perfect stillness can calm the mind and the body and help the body resume its parasympathetic condition. By being in the lap of nature, one can get creative thoughts, intuitions; one can get foresight, insights. Make sure you keep drinking plenty of fluids before and after your walk. If you are taking a long walk, take water with you. Before making big changes to your exercise level, always listen to your body and see a healthcare provider if you have any health concerns. Walk enough, walk ahead, but don’t walk too fast. Stop in between, if needed to re-strategise but walk with determination and let your journey become your destination.
