Short Morning Walks for Health and Fitness

CEBU, Philippines —  Walking is probably the best form of exercise. Why? Because it is easy to do, need not be strenuous and can be fun. Everyone knows how to walk; at least those still strong enough to do exercise can walk. Experts and long-time walkers hail this simple activity as a highly effective health and fitness routine. It’s easy on the muscles and joints, and reliable in burning calories.

For Filipinos, the Christmas tradition of “Misa de Gallo” – which started yesterday – is an opportune time to for those who want to start the walking habit. Walking to and from the dawn Mass won’t be much of an effort, especially with good company. The interesting conversations along the way will distract the mind, so that the walk will be enjoyable and ‘effortless’.

Among people who are trying to shed off weight, it’s mainly the walkers that keep the lost poundage away for long. The very simplicity of it makes a walking routine much easier to stick to than the other forms of physical exercise.

Short morning walks are ideal. Forty-five minutes is a reasonable goal, a time not too long to endure and yet not too short to be ineffective. Beginners who may find this small fraction of time to be a hurdle may further break it up into three 15-minute slots, with short breaks in between, and still burn the same number of calories. 

The walk should be brisk enough. How brisk is a matter of common sense. By and large, it means walking as if the walker has some place to go. It should not be too slow like one is just strolling, but neither too fast to make one out of breath. It’s up to the person to determine a manageable speed past his or her normal.

Actually, walking can be done either morning or night, or at any time when the sun is not fierce enough to burn one’s back. For now, though, morning is a good time since the walking can go very well with attending the “Misa de Gallo.” As soon as the nine-day dawn Masses will have been over, the daily walking routine will have developed into a habit, so that one won’t have to decide on it every time. It will be like brushing the teeth or taking a bath and other personal activities that have become so fundamental and automatic with anyone.

If a daily schedule is not possible, it’s okay to do it on designated days as long as one compensates for the missed days. The ideal total weekly walking time is about five hours. How one reaches that sum is up to him or her. Beginners may not have to do it all in one or two days. A big lump of exercise time can be quite daunting and the beginner may be tempted to skip it altogether. Scheduling it every other day is handy and gives the same results as walking everyday.

Walking, when done consistently, is often enough to keep the extra weight off; sometimes dieting is no longer necessary. But, of course, it does not mean one can go ahead and eat with abandon, even at Christmastime. The thing is that when walking begins to shrink the waistline, one will be inspired to eat sensibly. The consistent walker will just naturally go for balanced meals of modest size, avoid junk food and prefer pure water to soda drinks.

How fast one loses weight and how much will depend on his or her age, metabolism and starting weight. Generally, fat people will notice a weight difference in a few weeks to a month. Lean people may not find any weight change at all but, instead, develop better shapes right away. Another factor to consider are the other related programs one may have, like a special diet perhaps or a dance class.  

After a while, however, even a short and easy 45-minute daily routine can become boring and monotonous. The walks shall be made fun events. One may head for the hills on some days. Hikes break the boredom of the same old walk. Another variation to try is to walk with a different friend or group on different days. Alternating company can give an ever fresh feel to the same usual activity.

The important thing to remember when embarking on a regular walking program is to stick with it. Losing weight or the health benefits may not happen at once. But sooner, another motivation will keep the beginner going – an emotional payoff. It will give good feelings to be doing something about oneself, for health and for figure. Also, one’s anxiety and tension levels will go down, thus giving the walker better control of his or her moods.

Over and above a regular routine, it also helps to find every opportunity for a walk within one’s day. He may visit friends around the neighborhood. She may walk to the supermarket, to the post office, or to church, if they’re in close proximity. One will save on transportation expenses and give his or her body the needed workout as well. And, most of all, one sees a whole lot more of life when you’re walking.