It's free, it's sociable, you get plenty of fresh air, it maintains and aids weight loss, and it's convenient and safe. So why would you not walk?.jpg)
One in three New Zealand adults is not active enough to be healthy, but just 30 minutes of moderate physical activity most days of the week can put the “bounce” back into your life.
Living in Christchurch and its surrounding areas we are so lucky to have such beautiful walking routes to take advantage of.
For information on walking groups, see the Walking Groups page.
So how do we get started and get into the routine?
Getting Started
Step 1: Essentials and non essentials
- A good pair of shoes that fit well and are in good condition. It is advised that if you are walking a lot, you replace shoes after about 800km.
- Wear clothes you feel comfortable in, T-Shirts, sport tops, trackies, shorts, and a good pair of socks. Also think about a good waterproof jacket.
Remember there is no such thing as bad weather to stop you walking just the wrong clothes!
- Not essential, but a pedometer is a good motivation tool to rack your distance or steps taken. By adding a few extra steps each day you will find that in no time at all you will be amazed at how far you are walking. Pedometers are not overly expensive, but it is definitely worth investing in at least a mid price range model.
Step 2: Set Realistic goals(1).jpg)
If you're new to walking or have not done it for while, remember to set your-self some realistic goals. It's really easy when you are reved and ready to go to overdo things, so start off slow and build up. By going too fast or too aggressively too early, you can cause an injury. Remember this is your time, so it needs to be enjoyable and not a chore, as otherwise it won't be sustainable if you resent the walk due to over exertion or rushing to be elsewhere.
Build up slowly to 30 minutes a day. If you are counting your steps, published guidelines suggest that 10,000 steps a day is beneficial. If you build up to this level, most people could lose excess weight, improve their fitness and reduce the risk of many lifestyle-related diseases such and obesity, high blood pressure and diabetes.
Start off slow with 500 a day and build up to your 10,000 with both planned and incidental walking. You will be amazed at the way you start to sneak extra activity into the day effortless to reach your goals. This will help to make activity a sustainable lifetime habit for you.
Step 3: Choose your route
This is your time so its important you pick a walk and route that is enjoyable for you. We are extremely lucky living in Christchurch as we have the most beautiful walks at our doorsteps. You will be amazed at how much is out there waiting for you to just explore. For more information on walking routes in Christchurch, visit the Find a route page.
Step 4: Alone or with a buddy?
It's nice to get out a walk alone if you feel comfortable with this, as it can be very therapeutic and some very much needed "me time".
But if you’re the sort of person who would like some company, why not:.jpg)
- Make a pact with your buddy or partner to get fitter this summer.
- Create a little competition (especially if using a pedometer) as this will give you the incentive to increase your incidental exercise as well.
- Join a local walking group.
- Have a lunchtime or after work walk. Also see if your hospital has a walking group, or look a the local walking leaflets around TPMH and Christchurch campus.
- Find a dog that needs exercising, as plenty of older people need support with this.
Step 5: Drink and Think
- Always drink plenty of water when walking, it's a good idea to take a water bottle with you which can always be filled up with the many water fountains you may find on route.
- You will find that by walking regularly ,you will start to think more positively. It's good for your mind, body and soul. It's also environmentally friendly and you will hear and experience amazing sites and sounds.
Walking is one of life's free gifts... Get out and enjoy it!!
Last updated: 26 April 2010