8种策略回到步行

A一致的步行程序is one of the easiest (and most effective) ways toget in shape,minimize stress和promote heart health。但是，如果你在沙发上花费比平时多的时间， 你不是一个人。杂耍工作时间表，家庭职责和康复伤害都是您可能没有想要的那么活跃的常见原因。好消息是您总是可以重新启动 - 没有比一月份的“解决季节”更好的时间。尝试这些技巧以重新融入daily walking habit。

Before you begin a new daily walking schedule, address any hurdles or problems associated with your previous routine. For example, if you were feeling bored and unmotivated, you might need to find a way tomake walking more excitingsuch assigning up for a virtual race或者exploring a new route。如果您受伤，请看一下造成的原因 - 也许您需要work on posture或者build up to longer distances more slowly。If you were too busy, try walking for ashorter amount of time twice a day— even10 minutes can be enough time for a great workout。Figuring out the root cause of why you stopped can help you avoid similar mistakes and make a new routine more enjoyable and longer-lasting.

Your goals and reasons for exercising daily can change over time. For instance, you might have started a步行routine to lose weight, but as you get in better shape maybe you want to embrace a more competitive goal like步行a marathon。（没错：马拉松比赛不仅适合跑步者。）如果您从步行中持续休息，则可能需要一个新的目标来保持启发。无论您选择什么，请确保是realistic, time-bound goal并制定一个计划。长途步行活动似乎是崇高的目标，但如果您不是有设定的培训计划。

While a week or two off during the holidays shouldn’t be a big deal, if you’ve taken an extended amount of time off, you probably won’t be able to jump back into the same workouts you were doing before. To avoid injury, start slow and gradually增加持续时间和强度。Begin with a few short walks per week at a low intensity, gradually increasing the duration or length of your walks by about 10% each week. Once you’ve been in a一个月的一致例行程序或者two, you can add 1–2 sessions of higher-intensity efforts per week if you’d like. This gradual approach keeps you from doing too much too soon, giving yourmuscles, bones and肌腱time to adapt to the increased stress of exercise once again.

Utilizing the正确的齿轮可以使a big difference in your overall comfort, performance and预防伤害——再加上新的齿轮可以激励。如果你一直using the same old walking apparel and shoes for an extended period, purchasing some new gear is a good idea. Theright layers可以使步行in any weathermuch more enjoyable, whilededicated walking shoesare key for从每次步行中充分利用。

If you always walk the same loop, it’s easy to become mentally fatigued, which is a common reason people give up on daily walks. To keep things fresh, research a few different routes in your area — both城市的和大自然。Not only will it infuse excitement into your walks again, but new routes also挑战您的身体，多亏地形的变化。

步行is one of the best activitiesyou can do to lose weight, gain fitness and improve your overall health. However, cross-training with other activities likecycling,yoga或者strength training保持运动方案的乐趣，同时还解决您可能遇到的任何肌肉失衡。包括您每周享受几次活动的活动，以使您变得更强壮，提高移动性和enable you to walk further and faster.

一致性会击败完美，因此，如果您错过了一两天或那里，请不要压力。也就是说，对您的日程安排要现实什么时候最适合您适合步行锻炼。晚餐后或早上的第一件事，您更容易锻炼身体吗？星期一比星期二更忙吗？如果是这样，请安排您的休息日，在一周中的忙碌日期，或者在这些天进行交叉训练的日子。将您的步行逐渐变成更频繁但更短的会议会更好吗？如果是这样，请考虑在每顿饭之前或之后进行短散步。使用头几周进行实验，直到找到理想的时间表为止。

As with any type of exercise,aches and pains during exercisecan occur and become a barrier to sticking with a walking routine. While rest helps, speaking with a professional like aphysical therapist或运动医学医师也是一个好主意。他们可以帮助您了解您可能没有意识到的任何弱点或医疗状况，并为您提供个性化计划，使您更快地回到旅途中。

Make progress every day while you work on mini fitness goals, like walking more steps. Go to “计划” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.