Help workers boost their health with an enhanced walking routine
Walking is a popular activity for good reason: There’s no special equipment involved other than a good pair of shoes and it can be done almost anywhere.
It also offers plenty of health benefits without placing too much strain on the joints. Walking can lower blood pressure, improve blood flow, and ramp up energy levels as it moves oxygen throughout the body and encourages the release of feel-good endorphins.
July has an abundance of sunshine and can be a great month to encourage employees to get into the walking habit or switch up their walking routine with something different. Of course, heat and humidity can be factors, so employees should be urged to walk wisely and head out at a cooler time of the day when temperatures climb.
Encourage employees to walk this way
While there is nothing wrong with a simple stroll, there are ways to make a walk even more beneficial. Here are six walking tips to share with employees:
- Pick up the pace. Walking at a faster pace brings additional health benefits. To get these benefits, walk at a brisk pace that’s a little faster than a comfortable walk. Some studies point to benefits from walking 3 miles per hour or faster.
- Count steps but don’t get discouraged. Aiming for 10,000 steps a day is common, and that’s a great goal when it encourages you to move more. If that’s just too much, don’t worry. There are also health benefits from lower step counts. A JAMA study followed people 40 years of age and above for 10 years, and found that those who took 8,000 steps a day had a 51 percent lower rate of death than those who took 4,000 daily steps or fewer.
- Use a weighted vest. Adding weight can add intensity to a walking workout. To make sure you get one that’s right for your fitness level, check with a health professional or fitness trainer before using one.
- Walk in nature. Walking in a forest or near a river can make you feel better. Studies have found that walking in nature can decrease depression and anxiety, as well as anger and fatigue. Walking on a treadmill or at the mall is still great exercise, but there are additional benefits from being outdoors.
- Be mindful. Being aware of the world around you and how your body feels as you’re moving may help lower stress levels and improve your mood. You can practice walking meditation to combine the benefits of walking and mindfulness.
- Walk with a friend. Turning a walk into a social activity combats loneliness and can also help you exercise your brain. As you talk, you’re boosting thinking and memory skills. In addition, being accountable to a friend helps you stay on schedule with your exercise routine and can motivate you to keep going.
Walking the talk
To encourage employees to use the walking tips and gain the health benefits of exercise, make your workplace activity-friendly. Here are some ideas:
- Create a walking path employees can use at lunchtime or during a break.
- Reward employees who get more steps into their day by parking in the last rows of the parking lot.
- Organize daily, weekly, or monthly lunchtime walks. Managers can participate to show their support.
Key to remember: Walking is a healthy activity and adding a few enhancements can make it even more beneficial.