Take a Walk
Let the Outdoors Be Your Gym

By Nisha Patel, staff writer

Got spring fever? Want a fun, free stress-reducer that's good for you and the environment? Take a walk!

Walk Your Way to a Healthy Life

Do you think going to the gym five times a week is the only thing that can make you healthy? Wrong! A forty-five minute walk at a brisk pace (3 to 4 miles an hour) can burn up to 300 calories. Walking can be a solo adventure—we all have those moments when you need a breather from people. But walking with a friend or a group can make it fun and keep you motivated too.
Walking is relaxing and refreshing at the same time. It requires little athletic skill and doesn't call for any special equipment other than comfy shoes. It's free, fun, and good for your body and mind.
Here's what else walking does:

• Gets you in shape
• Keeps your weight at an appropriate level
• Reduces stress
• Improves your outlook
• Lowers your risk for chronic illness

Do Your Part

Walking isn't just good for your body; it's good for the planet too. Walking is the only form of transportation that doesn't add to air pollution. Motor vehicles represent 31% of the total carbon dioxide, 81% of carbon monoxide, and 49% of nitrogen oxides released in the United States, which creates 60% of air pollution. Just think—if more people walked, there would be less traffic and fewer accidents. So think of walking as your contribution to a clean environment.

Walk Around and About

You're in luck. There are fabulous trails in our national and local parks and recreation areas (every state has them). Be awed by amazing views, gorgeous flowers, and plants and wildlife. And check out historical and cultural places. You can go back in time or experience another culture. Go online to find out about places to walk in your neighborhood and community.

So What Are You Waiting For?

Change it up! Walk to a nearby store, park the car further away, take the stairs. Get a pedometer (it measures the steps you take) and keep track of how far you walk. Go for the challenge and increase your distance with time.

And don't forget water. You need water to stay hydrated while walking and exercising. By the time you feel thirsty, you may be well be on your way to dehydration, which will affect your performance. So drink plenty of water before, during, and after your walking session. Water will help you recover after your walk, keep up your energy, and fill you up. Plus, it's great for your skin.

Walking Tips

• Take your CD or MP3 player
• Dress in layers so that you can adjust for weather
• Wear a hat and sunscreen in the summer
• Carry a water bottle or two
• Keep a journal on how long you walked and the approximate distance. This will remind you to walk at least three days per week and maintain your progress
• Find a walking buddy or group (if you don't want to walk alone)
• Bring along a guide to tree and plant identification

Want walking buddies? Check to see if your council is planning a walk through the American Volkssport Association. Or earn a walking patch yourself by doing 12 walks in a year with an adult.