Adding Fun to Your Walking Routine

Does just the concept of walking for fitness inspire you to settle back farther in your easy chair? If so, consider a change of perspective.

Any avid walker will swear walking is fun. "The secret is to just get started -- and to put a little purpose into your walk," according to dietitian and exercise specialist Jenna Colby, R.D., L.D., of Minneapolis, Minn.

One compelling reason to start walking is the proven benefits to body and mind. "Brisk walking helps to lower your blood pressure and cholesterol levels, therefore decreasing your risk of stroke and heart attack," says Ms. Colby. "It decreases stress, can be helpful in weight management, hones your body, promotes good posture, gets the circulation going, increases energy and can be a real feel-good activity."

Almost everybody can walk. "Get a good pair of walking shoes and you're all set," she says.

Ms. Colby offers these tips for putting fun into a walking routine:

• Think of it as play, not exercise. It really is all in the mind. "There's something so good about getting outside and getting fresh air," she says.

• Find a friend, and make it a social hour. Solo walking can be a welcome time of quiet reflection and regrouping, but many people enjoy walking regularly with a partner. You look forward to seeing that person, the walk seems to go so much faster, and you don't even realize you're exercising. Sharing a beverage and conversation afterward can add to the appeal.

• Pick a destination. "I happen to love walking for its own sake, but most people need a reason to do so," says Ms. Colby. "In the walking programs I've coordinated, sometimes we challenge people to walk to the store, grab two things and walk back."

• Reward yourself for walking. Treat yourself to a fruit smoothie or take a hot bath afterward.

• Get a dog. "My husband lost 15 pounds when we got our dog. He wasn't necessarily trying to, but walking the pet automatically increased his physical activity," says Ms. Colby.

• Join a mall-walking group. You can find these formal, organized groups throughout the country -- call the office of your local mall and ask if it has one. Mall walking is ideal in cold, hot or wet weather.

"In general, people feel much better once they take up a walking routine. The hardest part is just getting started," says Ms. Colby.

Walking for fitness

Although a stroll has its pleasures and benefits -- you can amble at a gentle pace and window-shop (at the mall) or bird-watch (at the park) -- to get fit, you must maintain a pace of at least 3.5 miles per hour. That's considered "moderate intensity" exercise, according to the Centers for Disease Control and Prevention (CDC).

You should also aim to walk at least four days a week, and try to walk for at least 30 minutes each time, the CDC says. 

If losing weight is one of your goals, keep in mind that the faster you walk, the more calories you will burn. A 150-pound walker will burn 240 calories per hour walking at 2 mph. That jumps to 320 calories per hour walking at 3 mph, and 440 calories per hour at 4½ mph.

The heavier you are, the more calories you burn, as well. So, a 150-pound walker will burn more calories during exercise than a 100-pound walker.