Everybody wants to join the gym. Everybody wants to get a body like Cristiano Ronaldo or Gal Gadot. But sadly, never manage to achieve even 10% of their dream body.
This isn’t a question of genes or talent. It comes down to motivation. Most people join the gym and workout intensely for a week at best, hoping to get the quick results. Unfortunately, nothing good in life comes quick and when people notice a lack of results, they quit in frustration.
Others try complicated exercises that they have seen on social media and bemoan their lack of strength and flexibility to perform. They too end up quitting.
The secret to fitness, as it is to anything is consistency. It is not about what you do to maintain fitness, but for how many days you do. To gain consistency, the secret is to smart small. As James Clear mentions in Atomic Habits, “You do not rise to the level of your goals. You fall to the level of your systems.”
In my humble opinion, if you are looking to start your fitness journey but are unsure of how to approach it, I suggest taking up walking.
Walking is one of the easiest exercises to take up in your fitness regime. It is also among the most popular workout routines for people of all fitness levels. Whether you are overweight or a supermodel with abs, I would still suggest 30 to 45 minutes of walking daily.
Here are 3 reasons why walking is such a great exercise to include in your workouts:
- Physical health benefits – Walking improves cardiovascular health and strengthens the heart. It helps burn calories at a steady pace which is important for weight management. 30 to 45 minutes of brisk walking helps build leg muscles, core strength, and bone density. It overall serves as an excellent cardio activity to start and later compliment your gym routine.
- Mental health benefits – Walking outdoors, especially in nature helps with your mental relaxation. The physical activity triggers the release of endorphins, improving overall mood. It helps clear the mind and improve mental clarity which enhances focus and creativity.
- Ideal for all ages – Walking is a low impact exercise and is easy on the joints, making it suitable for older adults and people with joint issues. It is accessible and free for all with no special equipment or gym membership needed. It is also easy to adapt and one can increase intensity by adjusting pace or adding inclines.
Here are some tips to get started:
- Set realistic goals – Start with short distances and timings and gradually increase. It is not necessary to walk 20kms on your first day. Start with 20 minutes of brisk walking in your area before building to one hour.
- Wear comfortable footwear – The importance of comfortable footwear can not be stated enough. The difference between foot issues is that pair of shoes you purchase. Rather than going for style, seek comfort. Proper walking shoes will help you avoid injuries.
- Make it enjoyable – Strap on your headphones and listen to music or a podcast as you walk. Walk on a beach or in a garden to enjoy the view. Get a friend along to walk with you, talking about the latest news as you get that workout done.
To recap, walking helps boost physical health, mental health, and is ideal for people of all ages. It is also easy to incorporate into your daily routine. Set realistic goals and remember to wear comfortable shoes to avoid injuries. If you find it too dull, there are ways to make it enjoyable.
So what are you waiting for? Start your fitness journey with an hour of brisk walking.
