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10 Tips I Never Knew About Walking
Until I Started Walking
By Sue Dickinson
copyright, 2003

In order to fit my weekly exercise quota into my already stuffed week, I have started to walk during lunch hour at work. While I believe the trial period has proved this routine to be quite successful, I have discovered a few things along the way:

Part 1: Preparing to leave the office

Tip #1: Eat lunch before going for your walk. There are several reasons. First, it makes you look good in front of the boss. She thinks you are so hard at work you can’t leave your desk for a moment, even to eat a sandwich. Second, it only makes sense to eat first, wait thirty minutes to an hour and then walk. Why? Because the Wendy’s you pass on your way back won’t look so tempting. You laugh, but trust me, I know this from experience. Also, if you eat your lunch early, say 11:30, you will be in a better position to leave during traditional lunch time, which aids in accomplishing Tip #2 without incident…..

Tip #2: Leave without telling anyone where you are going. No, not anyone. If someone asks, throw an offhanded “I’m running down the hall, be right back…” over your shoulder. They don’t need to know you are really running down the hall, into the elevator, down fourteen flights and around a two mile block. And frankly, what they don’t know won’t hurt them. I have found that if you mention a walk, your work demands start piling up. If you leave on the sly, people often never even realize you’ve been gone until you return. Which is another good reason for flying the coop during everyone else’s lunch time.

Tip #3: Dress for Success! But, this does NOT mean a suit jacket and pumps. Because, I’m sure you’re aware that even women sweat! I found that even in cold weather, it only makes sense to remove your suit jacket and bring a different coat (polar fleece works great). My office doesn’t even always have a great stock of paper towels in the ladies room, much less a shower, so we have to be prepared. In the spring and summer, it might even make sense to bring an extra t-shirt, just for the walk. And don't forget the sneakers, and, most important, socks. There is nothing more painful than a blister from shoes that fit great in the store with athletic socks on, but are way to big when worn with just hose.

Part 2: The walk itself

Tip #4: Walk downhill during the first half, up during the second. You laugh at how obvious this tip is, but do you actually know the route you will take and whether or not it is up or down hill? I sadly admit I did not, and suffered shin splints as a result. Now, I have reversed the route, shaved precious minutes from my time and rescued my legs from cramping painfully (and believe me, my husband has NO sympathy when I’m jumping around the room screaming in pain at three in the morning).

Tip #5: Bring a walkman. I enjoy listening to books on tape. Music is fun, and helps keep the pace. But, even if you just want blessed silence, it’s a great idea to attach the headphones to your ears. That way, when all the people out for a leisurely stroll try to strike up a conversation with you, you can point to your ears, mime “what, I can’t hear you?”, and keep truckin’. Not to be rude, I’m as friendly as the next guy, but come on, this is my time. It’s sacred.

Tip #6: Don’t walk with other people. This may or may not apply to you. It definitely applies to me. I’m too competitive, I have short legs, a weird gait, and everyone I walk with is either too slow, too fast, too talkative, too quiet…… you get the point. I can’t even walk with my dog. Better to just keep my own company. And, unlike walking partners, I don’t notice how heavy I’m breathing, since my walkman is so loud…..

Tip #7: Slow down during the last 5-10 minutes of your walk. OK, this may seem obvious. But, I have been so anxious to return to work (what’s wrong with me, anyway?), that I have practically sprinted into my office building, full steam, only stopping in the elevator, where I appeared so flushed from my sudden halt that a man tried to perform CPR. Better to let your heart rate come down at it’s own pace.

Part 3: Miscellaneous Useless Info

Tip #8: Drink Water!!! Before and after your walk. A walk may seem like a leisurely activity, but it uses valuable fluids. Besides, you’ll have that extra bit of ooomph at the end if you have to go to the bathroom. You should really strive for at least 8 ounces of water before and after, in addition to your daily 8. That sometimes seems excessive to me, but 8 oz. is no bigger than a cocktail glass, and I don’t seem to have any problem when they’re filled with cocktails…….

Tip #9: Do weight bearing exercise, too. I have been trying to lift dumbells during the news. Upper body exercises will help fill in what walking neglects, and lower body exercises will help on those long, long hills at the end (because of course you remembered to walk down hill FIRST).

Tip #10: Have a backup plan. Just when you are sure you will walk at lunch, a deadline looms or it starts to rain (or worse, snow!) What do you do then? It always helps to have a backup plan. I am currently working on changing my backup plan from walking down to the lunchroom to get chocolate to something more empowering like … oh, what’s more empowering than chocolate, anyway?

I’m still learning a lot in my new relationship with walking, but I think the biggest tip I can give anyone is to give yourself a break! Any exercise is better than none, and so no matter how slowly you start, and no matter how many times you are derailed, whenever you tie on those shoes and go, you are making progress. And, I believe you will find out what I already have. It feels great!

Sue Dickinson is the author of What’s a Mom to Do? Overcoming the Urge to Put Your Life on Hold and the creator of www.UnlimitedMom.com, designed to celebrate the many facets of Mom. Because when you recognize them all, your possibilities are unlimited! Contact Sue at Sue@UnlimitedMom.com or visit http://www.UnlimitedMom.com

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