You Can Walk Your Way to Confidence
It’s true: Most of us don’t exercise.
We talk about it, think about it, and hear about it. The problem is, it is still a million miles away from us doing it.
I think I can help you with that.
In May of 2017, someone gave me an Apple watch. I had stopped even wearing a watch! I discovered the “Outdoor walk” on the exercise app and decided to measure how far it was around my neighborhood. That’s when I got hooked!
One year later, my “resting pulse” (today) is 45.
If I can do it, you can do it. Hear me out:
1. Walking is normal.
- I don’t have to go anywhere. I don’t need a gym or a swimming pool. It doesn’t cost anything. I can do it anywhere I travel. I won’t get injured doing it. I can easily measure my progress.
2. Start with a fitness watch.
- Apple and Fitbit are both good. If you don’t have one, you can still get started. Some personalities (like mine) NEED the motivation of distance, pace, calories, and heart rate recovery (more about that later).
3. Follow the standards.
- Here is the “bar” you are reaching for: Subtract your age from 220 (I’m 65 so that leaves 155) and then multiply that times .8 (for me that’s 125). My goal, as a 65-year-old, is to walk 2 miles at 125 beats per minute. That’s really all you need to know.
- Now, you know your goal. When I first started walking, I was walking about 100 beats per minute. I have gradually learned to “fast walk”: short steps, swinging my arms. Now (today), I did my 27 minute walk in an average of 124 beats per minute…perfect. I try to do that 5-6 times a week. Done.
4. Build a routine.
- The secret of routine is “never quit.” You may miss a couple of days (or a few days when traveling or life is crazy). Never STOP. Sometimes, your body will appreciate the rest.
- Eventually, it is going to become one of the most enjoyable, energizing things you have ever done. The body will release “endorphins” each time you walk and you will begin to crave the sensation they bring!
5. Check your “recovery.”
- I had never heard of “heart rate recovery.” As soon as you stop walking, stand still (don’t lay down!) for 2 minutes. Your watch will measure how far back to normal your heart rate “falls” in those two minutes.
- Your second goal is to get that number to at least 22 (doctors look for 15-25 after a stress test). Super-athletes in high conditioning can get their “recovery” rate to drop as much as 70 beats per minute! I have seen my recovery rate improve from 22 to over 40 almost every workout. It must have been a fluke but several times it has gone over 60!
Get started. This blog can transform your health and lengthen your life. Angels won’t carry you outside to the sidewalk in your tennis shoes. Fifteen months later, my life has changed and yours can too.
And, it’s free.