I admire people who run in marathons, especially when it’s for a good fundraising or awareness campaign.  Two of my childhood girlfriends completed a half-marathon a few months ago and I was so impressed that I told them to include me the next time.  However, the more I think about it, at this point in my life, I really have no desire to run a marathon or half-marathon.  I get tired just THINKING about running or walking for THAT long at one time. (Perhaps I will just tag along and be in the crowd to cheer my friends the next time they run.)

In addition to having friends who run in marathons I also have friends who own memberships in gyms where they regularly work out.  When they talk about going to the gym I sometimes find myself thinking; “Oooh, that would be cool to join a gym!”  Then reality hits me as that voice inside of me says; “Girl, you KNOW you  don’t have money right now for that!  When you DID have a gym membership years ago you very seldom went to work out.”  Consequently, I have also shelved THAT idea.

Because having good health is important to me and I want to enjoy achieving wellness, I was determined to find a good fitness routine that works for me AND my budget.  Yes, I have found something that’s working for me which is CHEAP and EASY!  It just might work for you.  What is it? I’m glad you asked!  I WALK!.  Brisk, regular walking is currently the core of my aerobic workout.

The Physical Guidelines for Americans recommends that adults participate in 75 minutes per week of vigorous-intensity aerobic (cardio) activity or 150 minutes per week of moderate- intensity aerobic activity.  Muscle strengthening is also recommended but we’ll cover that at a different time. (Or you may check out my previous post on “How to tone your body without moving a muscle”.)  Vigorous aerobic activities include sports such as jogging, running, tennis, handball, Zumba, and others.  Activities such as swimming and walking are considered of moderate intensity.

Now, swimming might be fun but requires a whole lot more effort for me than walking. Just the thought of having to deal with  “doing my hair” after swimming is enough for me to veto that as a regular activity. (Plus I don’t have ready access to a swimming pool.) However, walking is something I can easily do.

Generally, I try to get outside early in the morning and walk for about 20-30 minutes before I get ready for work.  Some days I walk in the evenings after after returning from my job. Every now and then I’m able to take a walk around the parking lot at work.  My husband and I often enjoy walking together which provides great motivation but I’m also blessed when I walk alone.  The key for me has been to MAKE THE DECISION to walk on a regular basis and then just get started.

Walking outside  in my neighborhood is my preferred method; however, I do own a treadmill that has moved with us from house to house over the years.  It was seldom used until about a year ago when we started to use it more often.  My challenge with walking outside is that when the weather turns cold I don’t like to get out there and walk.  Also, when it’s raining I tend to stay inside.  Walking on the treadmill in the house is not as enjoyable for me as walking outdoors and  I tend to spend less time per session on the treadmill.  However,  it is a viable alternative.

There are several reasons why I recommend walking as part of a fitness plan.  On page 130 of the book, HEALTHFUL LIVING, E. White writes; “There is no exercise that will prove as beneficial to every part of the body as walking.” Hans Diehl, DrHSc, MPH and Aileen Ludington, MD, in their book, HEALTH POWER, state;  “Walking is the ideal exercise.  It’s inexpensive. It’s safe. Nearly everyone can do it.  And it’s fun.  You can select your own speed, and you can stop when you want.  As your fitness improves, you can gradually add speed and time.” (page 187).

If you are having trouble getting started or sticking with a fitness routine I want to share with you a plan I found in the HEALTH POWER book by Diehl & Ludington.  It’s called:  The 10-Step Exercise Program – Commit yourself to the first 10 steps of a daily walk.  Get out every day and take those steps.  If you wish to go back home after the first 10 steps you may do so.  However, most people end up doing more.  It’s usually getting started with those first few steps that are the most difficult.  Committing to the 10-Step program helps to get you in the habit of exercising even if you can’t do the full 20-30 minutes.  Another recommendation that may be helpful is to break your walk up into 10 minute sessions to be done at different times of the day if your current schedule does not permit a full 30 minute session.  Start slowly and work your way up as your body becomes better conditioned so that you can avoid injuries or harm to your body.

Some people may find it easier to walk with a group or a walking partner.  Others may choose to walk laps at a local shopping mall.  Many parks have nice walking trails and a lot of cities now have “greenways” designed for walking exercises.  For the past several years during the spring I have participated in a 5 day-early morning group walk in Huntsville, AL called, “WALK IT OUT WITH PAULA”, coordinated by Paula and Curtis Eakins.  The camaraderie we share during our walk is very inspiring and motivates me to continue walking when I get back home.  This year we were blessed to have several ladies in our group who were in their eighties! My husband and I had to really walk to keep up with them! The picture featured above shows our walking group with our leaders kneeling down on the front row. (I’m standing on the far right end on the second row).

Hopefully, you will find walking to be a pleasurable exercise for your  aerobic work out routine.  In the book of John, chapter 5 and verse 8 of the Holy Bible, Jesus tells the lame man to “Rise, take up thy bed, and walk.”  You may not need to TAKE UP  your bed and walk; however, I want to encourage you to ‘Rise, MAKE UP your bed and WALK’! You just might like it! Click the link to see video of the senior ladies in our walking group.