Autumn leaves add brilliant color to your walk.
Many people struggle with depression as summer comes to an end. Some of us can’t enjoy autumn because we know that the cold days of winter follow it. Regular exercise releases endorphins, a natural hormone that boosts energy and improves mood. Incorporating walking is easy to do and inexpensive, and the benefits are great.
1 – Buy a good pair of sneakers.
Sneakers have become as specialized as surgeons! It’s important to wear shoes that are made for the activity that you are doing. A tennis shoe is made for lateral movement, whereas a running shoe is constructed for forward movement, with extra cushioning for a heel or a toe strike. Shoes that spread the impact to the foot along the length of the foot are best for walking. The shoe box will generally state what activity the shoe is designed for.
2 – Walk with a friend.
Walking with other people helps to keep us motivated and accountable. It’s easy to talk ourselves out of doing something, but if we have someone who is counting on us, we are more likely to keep our appointment to exercise.
3 – Walk in different places.
We tend to be creatures of habit. Exercise is a fantastic habit to have! As with anything else that we repeat a lot, getting in a rut with our exercise will not produce the results that we want. We can reduce the boredom of any activity if we change our routine or scenery. Autumn is a beautiful time of the year. Its cooler temperatures make it more comfortable to be outdoors, and the fresh air is exhilarating.
4 – Use your surroundings to challenge yourself.
One of the great things about walking outdoors is that you can use hills and steps to add some difficulty, thus burning more calories, and toning your muscles. A park bench is a terrific place to do a few push-ups and tricep dips, to strengthen the upper body. Steps work wonders for lifting and tightening the gluteal muscles, quadriceps, calves, and hamstrings. It’s hard to beat a good, brisk walk, combined with some strengthening exercises, for an overall workout. Don’t forget to drink water before, during, and after your walk. About 6 to 8 ounces before you walk, and 4 ounces every ten minutes during the activity, will keep you hydrated and feeling good.
5 – Stretch to improve your flexibility.
After you finish your walk is the best time to stretch. The muscles respond best when they are warm, and the chances of injury are greatly reduced. Stretching helps to flush out any lactic acid that has built up during your walk, which will allay any delayed onset muscle soreness (DOMS). Stretching improves flexibility of the joints, which is always a good thing.
Tips and Warnings:
Walking is the most inexpensive mode of exercise. It improves your overall health and fitness, and the benefits add to your well-being. When we feel good, we have a better perspective on life. In essence, the word “season” means temporary. If the autumn blues start to set in your mind, combat them with exercise and the realization that the seasons change in their due course.
Always check with your physician before beginning any exercise program.