When walking for pleasure or competition, it can be hard to find time to walk. Work, family, friends, housework and other activities keep all of us busy 24 hours a day, 7 days a week. However, finding time to walk can be done if you are committed to your exercise plan.
First, you need to get rid of the "all or nothing" mentality that will hinder your success. Many people believe if something happens and they can't do a regular work out - for example a 30 minute walk - then there is no reason to do anything at all.
Studies have shown that it is better to consistently walk each day for a few minutes than to walk 30 minutes four days one week and do nothing the next. If you normally walk 30 minutes, and can only fit in 15 minutes at lunch time, then be flexible rather than not walking at all on day.
Second, plan walking into your daily life. Make it a "must do" like eating and sleeping, not an optional activity. To be healthy you need food, water, sleep and exercise. Depending on your fitness goals you may walk for 5 minutes a day or over an hour and no matter how busy you are, you can fit walking into your lifestyle.
Sit down with a calendar and schedule your walking so you know when you will walk, and for how long. You can plan 10 minutes before work, 10 minutes at lunch, and 10 minutes after work.
Or perhaps you need to get a walk in before everyone is up in the morning, so you schedule it for 5 am. If you are planning to do an endurance event such as a half marathon, you should follow a specific 12-16 week plan with a minimum of 3 short walks and one long walk each week.
When you have a predetermined schedule, you will be more likely to continue to walk when things come up because you can adjust your schedule accordingly. For example, if you know you will have to work late, then you either move your workout to earlier in the day, later in the evening, or switch it to a "rest" day.
Third, set realistic goals with your walking so you have something to work towards. When you have a goal, you will want to make time for walking.
If you are just starting a walking program, set a time or distance goal for 2 weeks, 4 weeks and 6 weeks. If you have been walking for months, you could enter a 5K or 10K race and strive for walking at a specific pace, e.g., 17, 16 or 15 minute miles.
Walking is a sport that is very enjoyable and can help anyone increase their fitness level. Be flexible and gentle with yourself and work around your other commitments in life. Schedule walking into your daily life to get the most health benefit of consistent exercise, and finally, create goals to motivate you to keep walking when you don't really feel like it!
By Dorthy Sterrenberg
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