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By Pam Melyan-Bratton | Contributor
Walking has surged in popularity during the pandemic as an escape from home confinement. Since March, families have embraced walking, discovering it as a healthy method to spend quality time together and enhance their wellbeing, particularly with many indoor venues remaining closed. As winter draws near, some might feel the urge to retreat indoors and hibernate.
The Centers for Disease Control highlights, “Regular physical activity can mitigate the impact of chronic conditions, such as heart disease, diabetes, and certain cancers, and can help prevent premature death. Despite the well-documented health advantages of staying physically active, only about half of U.S. adults and roughly a quarter of high school students meet the basic guidelines for aerobic exercise. Walking serves as a straightforward way to initiate and sustain a physically active lifestyle, and communities designed for walking facilitate activity for individuals of all ages and capabilities.”
Certified Personal Trainer Emily Pomykala concurs. “Humans are designed for movement and functionality, not to remain sedentary in cars and in front of screens all day. Walking represents the most natural form of movement in human history, engaging muscles across all groups and enhancing both cardiovascular and muscular endurance.” Moreover, walking is accessible to everyone—suitable for the youngest and the oldest alike.
What’s not to like about walking? It’s free, simple to do, and gentle on the joints.
— Arthritis Foundation
As many continue to work from home, often seated at computers all day, here are some suggestions to encourage movement during the day and night.
Engaging Game Nights
This Game Night expands beyond traditional board games. Organize a game of Walking Tag where players must walk heel to toe without running. Families can also embark on a neighborhood scavenger hunt, where teams are tasked with finding or photographing items such as a red car, an orange leaf, or a barking dog. Be inventive and involve the entire family.
The Original Facetime
Connect with friends regardless of the conditions outside! Chat online while taking a walk. Stroll inside your homes with your camera, share and discuss interesting items at home, or find an online scavenger hunt to complete together. Weather permitting, safely stroll through the neighborhood while keeping a distance or talk on the phone during an evening walk. You can also walk around the house or pace back and forth—just keep moving! Pomykala suggests, “Marching in place in your living room and adding side steps, hamstring curls, and knee raises are just as effective and can be done in brief intervals.”
Accelerate Your Health
While unwinding in front of the TV at the end of the day, resist the temptation to fast-forward through commercials. Instead, get up and walk around the house until your show returns. During other commercial breaks, try marching in place. Allow children to suggest different walking activities during the breaks and rotate through them. If you’re watching something without commercials, set a timer for every ten minutes and move for two minutes!
Errand Fitness
There are numerous destinations we could walk to but opt not to due to the convenience of driving. Consider your local library, post office, grocery store, or your child’s school as potential walking destinations that could be reached within 10 to 20 minutes. If you must drive, park farther away from the entrance to incorporate extra walking.
Understanding Its Value
The American Heart Association recommends that children aged 6-17 should aim for at least 60 minutes a day of moderate to vigorous aerobic physical activity. Adults should strive for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week.
“Walking doesn’t need to feel like a chore,” Pomykala notes. “It’s far easier to promote a moderate walking routine that is free and accessible than to persuade individuals to invest in a gym membership.”
Additional Resources:
- 12 Benefits of Walking: https://goodlifefamilymag.com/2020/12/30/12-benefits-of-walking/
