We asked Mom’s what the biggest impact to their routine that helped them get back to themselves was and the most common answer we heard was WALKING.
Walking is MAGIC. Walking burns calories, makes you sleep better, improves cardiovascular health, boosts mental health, is low impact, strengthens and tones your body, regulates blood sugar, helps weight loss, you can do it solo, you can do it with a friend, you can bring your littles and IT IS FREE.
Excuse Vs. The Fix
We make every excuse to not workout as moms. From we don’t have a gym membership, to I don’t have the equipment or the time for it. This is where walking comes in- NO EXCUSES. No gym? No problem. No equipment? All you need is a pair of comfortable shoes. Have your kids with you? Bring em!
spoiler alert: there is no getting out of hot mom walks this year
- Excuse: No gym membership
- The Fix: None needed just head outside with a comfy pair of shoes and get walking. Fresh air and vitamin D will help clear your head too.
- Excuse: Its boring
- The Fix: Pop on a Podcast or an Audible book (pst there is a free trial so use get your free book and can cancel after.. or don’t we are obsessed with audible because who has time to read anymore) and time will fly.
- Excuse: The weather stinks or I don’t have a safe place to walk
- The Fix: Get a walking pad for the house
- Excuse: I have no one to watch the kids
- The Fix: Bring them! Walks are as good for them as they are for you. If they are too little to walk on their own bring them in a stroller.
- Excuse: I don’t have time
- The Fix- add it into your routine in a sneaky way with your at home treadmill that fits under a desk while you work or watch a show.
- Excuse: It’s not enough of a challenge
- The Fix: add wrist and/or ankle weights.
- Excuse: I am not feeling motivated
- The Fix: Use the buddy system by sharing workouts with your friends through the apple watch workout app
- Excuse in the excuse: I don’t have friends
- The watch also
remindsharasses you each day to close your exercise rings and get your step goal.
- The watch also
- Excuse in the excuse: I don’t have friends
- The Fix: Use the buddy system by sharing workouts with your friends through the apple watch workout app
Get the most out of those steps
Lets face it we are here for results too. Incorporate the following for better results.
- Walk Briskly
- A leisurely stroll won’t do as much for your fitness as a brisk pace—typically about 3 to 4 miles per hour. You should be walking fast enough to raise your heart rate and break a sweat, but still be able to hold a conversation. If you’re huffing and puffing, slow it down a bit.
- Tip: Try a 5-minute warm-up at a slower pace, then walk briskly for 20-30 minutes, and finish with a cool-down.
- Add Hills or Inclines
- Walking on flat terrain is good, but adding some hills, stairs, or incline walking (e.g., a hilly route or treadmill incline) will make your walk a lot more challenging and effective. Incline walking engages your glutes, calves, and hamstrings more, giving you a better lower-body workout. Plus, you’ll burn more calories!
- Tip: If you’re on a treadmill, increase the incline to about 5-10% for a good challenge.
- Do Intervals
- Add short bursts of speed during your walk to get your heart rate up and improve fitness faster. For example, walk briskly for 2 minutes, then sprint or walk very quickly for 30-60 seconds, then return to a brisk pace. Repeat this cycle for a total of 20-30 minutes.
- Tip: If you’re walking outdoors, alternate between fast-paced walking on flat ground and power walking up hills or inclines.
- Add in weights:
- Adding a little extra resistance to your walk can help build muscle in your arms and shoulders. Hold light dumbbells (1-3 lbs) or use wrist weights (1-2 lbs each) while you walk. Just be sure to maintain good posture and avoid swinging your arms too forcefully.
- Tip: Focus on using controlled movements to avoid injury. Keep your arms at a 90-degree angle and avoid overextending them.
- Engage Your Core
- Focus on tightening your core muscles while walking. Engaging your abs not only helps to tone them but also supports your posture, reducing back pain and improving balance.
- Tip: Imagine pulling your belly button toward your spine while you walk, and keep your back straight.
- Track your Steps
- A simple way to stay motivated and make walking a part of your fitness routine is by tracking your steps with your Apple Watch or a fitness app. Aim for 10,000 steps a day, or more if you’re looking to lose weight or improve your fitness. Even if you don’t hit that magic number, every step counts!