Walking Stimulus Package
by Nan Kappeler (topic expert: fitness)

With “economic stimulus” a hot topic this year, our new president is busy outlining ways to perk up our sagging economy. It seems nobody in Washington, D.C. can agree on the best way to nurse our financial downswing back to health.

Making a significant change in our nation’s crisis will undoubtedly be difficult. But, we can easily manage our own walking stimulus program, to improve our health and well-being, without jeopardizing our pocketbooks.

Even though economics, budgets and walking don’t seem to have much in common, they do have similarities. When either is neglected, our physical well-being can be affected. Financial and job worries lead to stress and anxiety. A lack of regular activity can leave us feeling lethargic and depressed. Both need to be reviewed and adjusted regularly to stay functional. Luxury items may no longer fit in the budget and need to be deleted. A mile walk around the neighborhood may need to be re-routed to keep a workout challenging.

The benefits that come with a “stimulated” workout program are numerous. When our body gets used to a regular routine, you receive less dividends and challenge. A careful review of your current regimen, whether it be strictly walking, or includes other activities that once energized you, may be leaving you bored, unchallenged and unmotivated.

Adding a “stimulus” to an everyday activity may be just what you need to push a lagging workout to a bonus plan. Try implementing the following options into your fitness plan to boost your rewards. Note that changing routines can produce muscle soreness, an indicator you’ve used some new muscles.

Change routes/locations

Re-routing your “regular” path is the easiest way to shake up your routine. Whether you reverse your walk, or take on a totally new area, the change in scenery and ground often gives us an energy boost and additional motivation. Consider adding a stretch through a park, lake, or other areas with interesting scenery.

Invite new friends to join your walk

After many years of working out solo and with groups, I can validate the idea that inviting a new person to join you can definitely spice up your work out time. A new friend can help increase the pace, while adding lots of new topics to discuss along the way and add new inspiration to a hum drum walk.

Add hills

Uphill climbs add resistance to your body, especially the legs. Additional blood flow throughout the body increases your endurance and cardiac fitness. Take on hills gradually, walking faster for ten steps, and easier for ten steps. Pumping the arms faster will help you maintain your pace up hill.

Pick up the Pace

Taking your stride up a notch can give your body a tougher challenge and help to improve your overall endurance and strength levels. Pumping your arms at a faster pace can help the legs to move at a faster pace. Wearing a heart rate monitor can help you determine whether you have reached your “training zone,” usually approximately 120-140 beats per minute.

Try a new activity

The sky is the limit for new activities. During the summer months, definitely take advantage of outdoor swimming areas. Lap swimming, water aerobic and water walking, all non-impact bearing exercises, are great ways to take the stress off your feet and give your heart a good workout.