It proposes, among others: Go for a walk during the lunch break, if you do not eat in the company restaurant or if you bring your lunch box. How long will it take you to walk to work? Walking to work is a great way to improve your overall fitness level while saving money on commuting. That said, taking the time to plan ahead when it comes to your route, walking clothes, hydration, and back up plans can reduce the stress of your new pursuit. The higher the incline, the more you challenge the muscles in your core and lower body. In addition, studies have shown that countries in which walking is common experience lower rates of obesity than countries that rely on cars for transportation. A great way to soak up the beautiful weather is to start walking to work. Whether you'd like to begin walking for exercise, for weight loss, or if you're already established in the habit, these tips can help you get the greatest benefits from your workout. Walking can help keep your pelvic floor and glutes strong, but not if you're taking some common movement habits into your walk. For your first walking commute, plan on a pace of 20 minutes per mile or 12 minutes per kilometer. To reap the benefits of walking and stay injury-free, try these tips. Wear comfortable clothes and gear appropriate for various types of weather. ), Change your shoes and pack away non-work clothing, Have a drink of water and maybe a small snack – and you’ll be good to go. Be inspired to make your journeys active, healthy and sustainable. Avoid carrying anything in your hands, which can lead to repetitive strain for your neck, shoulder, elbow or wrist. Looking to start walking off the weight? Walking sideways burns 78% more calories than walking forward. Simply put, walking is just plain good for you. If you have many streets to cross with traffic lights, you may want to increase that to 25 minutes per mile. That’s because it helps lubricate and strengthen the muscles that support the joints. Skip The Drive Thru – Instead of picking up your coffee while you’re driving to work, walk to the coffee shop. There’s no better time to meditate on a problem than when you’re walking to work. Some athletic shirts are adding an anti-microbial finish that helps prevent body odor. It’s better to wear ankle-length pants or skirts, especially skirts that allow you to take a good stride while walking. Walk away from trouble. New metro system and active travel: A natural experiment. If this is your first time walking to work, it could take you longer than expected, so give yourself plenty of time to get there. Here are 5 tips to make the most of one. Employers' views of promoting walking to work: a qualitative study. To stay motivated and remind yourself why you made that choice – here are a few good reasons: Before you start, it’s worth doing some research on the best routes – there are some good digital resources to help you below. It's a form of low-impact exercise with definite mood-boosting effects, including a demonstrated ability to alleviate depression. … 2015;12:12. doi:10.1186/s12966-015-0174-8, Tsuboi Y, Murata S, Ono R. Is Active Commuting to Work Related to Work Performance Among Male Office Workers?. By walking on an incline, you can significantly increase the calorie expenditure of every minute of your walking workout. Explore fantastic walking and cycling routes across the UK National Cycle Network. If you're walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work. Your walking clothing should allow a proper walking stride. 2. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. If you find you are sweating on the way to work, switch to wearing a sweat-wicking athletic shirt for the walk. This website uses cookies to ensure you have the best possible experience. Read our travel advice. Warm up and cool down. Dressing in layers can help you prepare for unexpected heat or cold—remove or add a jacket, microfleece vest, or windbreaker. A drink that includes non-fat milk or soy milk is a good choice. Use a washcloth or moistened paper towels to give your armpits a sponge bath. Locate the best washroom for this purpose. Consider always carrying one of those cheap folded plastic rain ponchos just in case of an unplanned downpour. 2017;59(8):712-715. doi:10.1097/JOM.0000000000001064, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. If you're going to be walking regularly, become familiar with drinking tips and guidelines for walkers. Read our, Medically reviewed by Lindsey Waldman, MD, RD, How to Stay Safe Walking on the Sidewalk, Path, or Road, Bringing the Right Essentials With You for a Comfortable Walk, Picking Comfortable Clothes and Gear for Walking. This will depend on the weather, the length of your walk, and whether you wear casual clothes or suits. "Power walking," or walking rapidly with exaggerated swinging of the arms, burns even more calories. Wear comfortable clothes and gear appropriate for various types of weather the beautiful is! Aging skin walking to work tips and a creativity-booster ) from your workplace t-shirt also layered with the clothes. The more you challenge the muscles that support the joints, including demonstrated! In China: a qualitative study have to carry the load while maintaining good walking posture for or. 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