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By Pam Melyan-Bratton | Contributor
Walking has gained significant popularity during the pandemic as a means of escaping the confines of home. Since March, numerous families have ventured outdoors, discovering walking as a wholesome way to spend quality time together while enhancing their health, particularly when many indoor venues have closed. With colder months looming, some might be tempted to retreat inside and hibernate.
The Centers for Disease Control emphasizes that “Regular physical activity can reduce the burden of chronic diseases, such as heart disease, diabetes, and some cancers, and can prevent early death. Despite the known health benefits of being physically active, only one-half of U.S. adults and about one-quarter of high school students meet the minimum guidelines for aerobic physical activity. Walking is an easy way to start and maintain a physically active lifestyle, and walkable communities make it easier for people of all ages and abilities to be active.”
Certified Personal Trainer Emily Pomykala concurs, stating, “The human body was built for movement and function, not to sit in cars and behind computers all hours of the day. Walking is the most natural movement in human evolution, as it utilizes muscles in every group and increases both cardiorespiratory and muscular endurance.” Moreover, walking is suitable for people of all ages and abilities—it is inclusive.
What’s not to like about walking? It’s free. It’s easy to do, and it’s easy on the joints.
— Arthritis Foundation
As many continue to work from home in front of computers for extended periods, here are some suggestions for staying active throughout the day or night.
Game Night Activity
This Game Night goes beyond classic board games. Engage in a game of Walking Tag where participants must walk heel to toe with no running allowed. Families can also participate in a neighborhood scavenger hunt, where each team receives a list of items to find or photograph—such as a red car, an orange leaf, or a barking dog. Get creative and involve the whole family.
The Original Facetime
Connect with friends, regardless of the weather! Chat online while taking a walk—move around your home with your camera, play “show and tell” featuring interesting items around you, or take on an online scavenger hunt together. If it’s pleasant outside, stroll through the neighborhood while maintaining safe distances or talk on the phone during your after-dinner walk. You can even walk around your home, pacing back and forth. Pomykala notes that “Marching in place in your living room and incorporating side steps, hamstring curls, and knee raises are equally as effective and can be done in short spurts.”
Fast Forward to Health
Instead of using the DVR to skip commercials when relaxing in front of the television, get up during each break and walk around your house until your program resumes. For another commercial break, think about marching in place. Allow your children to suggest ways to stay active during commercials, taking turns with everyone’s ideas. If you’re watching something without interruptions, set a timer for every ten minutes and move for two minutes! Cardio contests can be fun—have each family member “earn” time for sedentary activities. Create a chart where every 10 minutes of walking equates to time for a favorite sitting activity, and keep track of everyone’s total each week to declare a winner every Friday night.
Errand Exercise
Many places we could walk to are often ignored for the convenience of driving. The library, post office, grocery store, or even your child’s school could be a mere 10-20 minute walk from home. If driving is necessary, consider parking further away from the entrance to increase your walking distance.
The Importance of Activity
The American Heart Association advises that children aged 6-17 should engage in at least 60 minutes of moderate- to vigorous-intensity aerobic activity each day. Adults should aim for a minimum of 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week.
“Walking doesn’t have to feel like a chore,” Pomykala explains. “Encouraging a moderate walking routine that is free and accessible is much easier than persuading people to pay for a gym membership.”
Additional Resources:
- 12 Benefits of Walking: https://goodlifefamilymag.com/2020/12/30/12-benefits-of-walking/
