CNN
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As the new year begins, it’s easy to feel overwhelmed by unrealistic goals and fitness trends.
However, there is no need to follow these trends. Research shows that walking, one of the most accessible forms of exercise, even for short periods of time, can help set you up for success as you work towards achieving other fitness outcomes .
Research shows that getting 11 minutes of moderate-to-vigorous exercise per day may lower your risk of cancer, cardiovascular disease, or early death. Does it seem too difficult to start? Walking just five minutes a day can provide some health benefits, says Dr. Andrew Freeman, director of cardiovascular prevention and health at National Jewish Health in Denver.
Freeman recommends aiming for 30 minutes of exercise each day, ideally combining brisk walking and weightlifting to create a high-intensity training program. But he said he knows that a structured workout of that length isn’t always doable, especially for someone in the early stages of their fitness journey.
The key is to make physical activity part of your day. That’s why Freeman recommends participating in any form of exercise, even if it means incorporating a five-minute walk into your daily routine.
Katie Milkman and James G. Dinan, professors at the Wharton School at the University of Pennsylvania, explain that setting bite-sized goals is essential to building momentum toward larger solutions.
Psychologically, smaller tasks are easier to accomplish, so forcing yourself to take a five-minute walk every day is easier than trying to complete one 35-minute walk, Milkman said. .
Freeman says the most important part of any fitness goal, even if it’s just a five-minute walk, is finding the time to incorporate it into your daily routine. That’s why it’s important to start small and focus on simplicity.
For some people, this might be as basic as parking farther away when going to the gym or the mall to get more steps. Freeman says if you’re in a parking lot, it’s also a good idea to take the stairs to get your heart rate up.
When planning, Dana Santas, a CNN fitness contributor, certified strength and conditioning specialist, and professional sports mind-body coach, suggests inviting a friend to go for a walk instead of meeting for dinner or drinks. I am proposing that.
Freeman also recommends starting your day with positive movement, by taking a brisk walk first thing in the morning or completing any exercise that brings you joy. And for coffee lovers, Freeman says a walk can be just as effective at refueling as drinking your favorite beer.
When establishing a new routine, it’s important not to make excuses when starting something, especially during the winter.
“Most malls open their doors early (before physical stores open) to allow pedestrians to circle the interior levels of the mall and enter,” Santa said in an email. Ta.
Walking is not only good for your body. It’s also great for your mental health. Freeman says walking can not only help people break addictions like smoking, but can also help reduce anxiety and depression, especially for people dealing with grief.
Although the holiday season is over, walking is still a great way to relieve the stress of family gatherings and celebrations.
Once you feel confident with your walking habit, you should aim to increase the intensity and duration of your training. For the most noticeable health benefits, Freeman suggests focusing on exercises that make you “aha”.
“You’ve probably seen these people[at the gym]doing a few reps, chatting, taking a break, having a drink,” Freeman said. “I really want to keep going for 20 to 30 minutes straight.”
Combining weight training with aerobic exercise is a beneficial way to incorporate both elements into your daily routine.
Based on how the activity affects different parts of the body, Freeman says aerobic exercise is a short-term investment in health, whereas weight training helps people keep their muscles metabolically active. He said he likes to describe it as a long-term investment.
To incorporate weight training into your walks, Freeman recommends eventually adding a weighted backpack to your routine. If you want to keep it simple, use a backpack you have at home and load it up with old books.
Other ideas include wearing weights on your wrists, arms, shoulders, ankles, or legs to create resistance for additional challenges.
“If (people) can stick to this (routine) typically for two to three weeks, it becomes a habit (that they) want to continue,” Freeman said.
Santa says that like any other exercise, taking the time to practice and perfect your walking form will make your training safer and more effective, and it’s an easy way to challenge yourself.
For those who want to incorporate long walks into their daily or weekly routine, Freeman recommends walking with others to make the experience more enjoyable.
If you don’t have anyone nearby to join you, try one of the following programs: walk with the doctor We offer free, physician-led community walks, creating a casual, supportive environment for people to work on healthy habits together.
Those who exercise alone may find personal motivation with engaging podcasts, audiobooks, and guided meditations to make walking easier.
“If you get really hooked on the story, you could probably walk around the entire park and end up where you started and not even realize you did it,” Freeman said.
Milkman said it’s important to remember that the smaller the commitment, the more likely it is to follow through. When adding more to your routine, start slow and think about where you can incorporate quick, beneficial movements into your practice.
For people who are just starting to incorporate more exercise into their daily lives, it’s important to sit less and move more. Some workouts can also be completed from the comfort of your couch while watching an episode of your favorite TV show, the Santas said in an email.
Ready to do more? For more ideas on how to incorporate movement into 2025, sign up for the LBB Fitness Newsletter. If you need help setting and maintaining fitness goals, try these habits-building tips.
