Walking Outdoor

Walking Outdoor
by Christa Sgobba Published: Aug 21, 2017
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A change in setting can make all the difference
Dreading your cardio? You might want to take it outdoors. Swapping your treadmill session with an outdoor walk can make you enjoy it more —and persuade you to keep up with it, a new study in the Journal of Sport & Exercise Psychology suggests.
In the study, researchers recruited 38 obese people to complete two exercise conditions: In one, they walked on a treadmill for 30 minutes. In the other, they walked outdoors for the same amount of time.
The physical responses—like heart rate and V02 max , or the amount of oxygen your body needs to keep up with your workout—were similar whether the participants were walking on the treadmill or outdoors.
But when they exercised outside, they reported a more pleasant mood. And even though they walked faster and covered more distance outside, they reported feeling less exertion than when they walked indoors—meaning they didn’t feel like they were working as hard. They also reported a greater desire to complete the workout again in the future. (Want to build muscle and burn away the fat covering it? Try The 21-Day MetaShred from Men’s Health .)
Outdoor walking is flat-out less tedious than slogging away on the treadmill—external factors like the weather, birds, and sounds could help distract you from the draining effects of exercise, like feeling tired or bored, the researchers believe.
Mountain Climber / Uphill Sprint / Downhill Backward Walk:
Now, the study was performed on obese women, so it’s not clear yet whether the same effects would hold true for guys, or for people doing more intense cardio—think jogging or running instead of walking.
But if you’re finding yourself dreading your cardio days, it can’t hurt to take some time away from the gym and bring your workout outside instead. Here are 3 outdoor workouts that are better than running .
For nearly 10 years, Christa has created health, fitness, nutrition, and wellness content that’s steeped in science but engaging enough that people actually want to read it. She’s tuned in to all the latest research that people with an athletic lifestyle need to know, and prides herself on helping her readers apply it to their everyday lives.
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marthastewart.com Health and Wellness Experts Say There Are Major Health Benefits Associated with Walking Outdoors in the Cold
Brave temperatures in the 'teens and get your heart rate up.
By Kelly Vaughan February 05, 2021
two woman walking outside in cold weather
Experts Say There Are Major Health Benefits Associated with Walking Outdoors in the Cold
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Experts Say There Are Major Health Benefits Associated with Walking Outdoors in the Cold
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It's no secret that walking is a great form of cardio exercise , but getting outdoors when there's snow on the ground and a chill in the air may not be appealing, even for the most dedicated of fitness enthusiasts. Still, getting outdoors for a walk, no matter what the temperature may be, is well worth the effort, experts agree. "Walking is an ideal option in terms of physical activity. It requires no specialized skill—everyone knows how to walk. It's low impact and safe," Dr. Cedric Bryant, president and chief science officer of the American Council on Exercise, told NBC's TODAY .
Walking has been proven to improve cardiovascular health , improve blood pressure and control blood sugar, increase your metabolism, maintain your weight , and maintain mobility. Instead of walking exclusively on flat terrain, consider hiking or adding hills to your route, and wear ankle weights to make your walk more challenging. "There are so many wonderful benefits in terms of being able to have that positive distraction, a change in scenery, and getting sunlight and fresh air," says Dr. Bryant.
The U.S. Department of Health and Human Services recommends adults participate in moderate-intensity aerobic exercise for 150 to 300 minutes a week, which is generally the equivalent of brisk walking for at least 30 minutes , five days a week. Doing so will help you maintain your current weight; however, if you're interested in losing weight, experts say you may need to walk longer and faster. Bryant recommends that walking for 45 to 60 minutes—even if that is broken up into two smaller segments—will help to increase your chances of losing weight.
In addition to the physical health benefits, walking also offering important mental health benefits . " Walking outside , being in nature, and getting out of the same place allows you to decompress, understand what's been going on and refocus," Dr. Mark A. Slabaugh, an orthopedic sports medicine surgeon at Mercy Medical Center in Baltimore, Maryland, told NBC's TODAY . "In my experience, it helps you to be able to almost meditate, to get in touch with your thoughts, to understand what's important and to relax."
Walking outdoors is also a way to connect with loved ones outside of your quarantine bubble , so long as you wear a face mask that covers your mouth and nose and maintain at least six feet of social distance. Socializing is just as important for your mental health as walking is for your physical health, say experts.

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Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed March 2, 2021.
Starting a walking program. American College of Sports Medicine. https://www.acsm.org/read-research/resource-library/resource_detail?id=67a24f36-3d2e-465d-ad4e-172553be8f3f. Accessed March 2, 2021.
Walking: A step in the right direction. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/walking-step-right-direction. Accessed March 2, 2021.
AskMayoExpert. Physical activity (adult). Mayo Clinic; 2020.
Why is walking the most popular form of exercise? American Heart Association. https://www.heart.org/en/healthy-living/fitness/walking/why-is-walking-the-most-popular-form-of-exercise. Accessed March 2, 2021.
Barough N. Walking for fitness. 2nd ed. DK Publishing; 2017.

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Ready to reap the benefits of walking? Here's how to get started — and stay motivated.
Can you really walk your way to fitness? You bet! Get started today.
Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
For example, regular brisk walking can help you:
The faster, farther and more frequently you walk, the greater the benefits. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.
You can also alternate periods of brisk walking with leisurely walking. This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking
A fitness stride requires good posture and purposeful movements.
Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:
As you start your walking routine, remember to:
Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock.
Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather. Aim to wear moisture-wicking fabrics, which will keep you more comfortable. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility. Wear sunscreen, a hat and sunglasses if you're going out during the day.
Some people choose to use an activity tracker, app or pedometer. These can be helpful to track your time, distance, heart rate and calories.
Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.
If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.
Remember it's OK to start slowly — especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.
For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.
Try using an activity tracker, app or pedometer to calculate steps and distance. Or record these numbers in a walking journal.
Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:
Set yourself up for success. Start with a simple goal, such as, "I'll take a 5- or 10-minute walk during my lunch break." When your 5- or 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work."
Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
Once you take that first step, you're on the way to an important destination — better health.
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