While you may encourage the patients you’re treating on travel therapy jobs to go the extra mile and get outside for a brisk walk to improve their health, you should probably be doing the same. According to the Centers for Disease Control and Prevention, only 48 percent of adults in the U.S. get enough aerobic activity to actually benefit their overall well-being. This refers to things such as running, brisk walking, swimming and biking. One simple way to increase the amount of walking you do on a regular basis is to opt for taking to the pavement during your morning commute. Whether you walk or bike to your job, your waistline will thank you – providing you are eating a reasonable diet as well.
Make a schedule
Depending on the capabilities of those you’re helping to rehabilitate, you may recommend varying amounts and difficulty levels when it comes to physical activity. If you or your patients are looking to improve a daily fitness routine, this 12-week walking schedule from Mayo Clinic may prove to be an excellent option:
- Week one: 5 minute warm-up, 5-minute brisk walk, 5 minute cool-down
- Week two: 5 minute warm-up, 7-minute brisk walk, 5 minute cool-down
- Week three: 5 minute warm-up, 9-minute brisk walk, 5 minute cool-down
- Week four: 5 minute warm-up, 11-minute brisk walk, 5 minute cool-down
- Week five: 5 minute warm-up, 13-minute brisk walk, 5 minute cool-down
- Week six: 5 minute warm-up, 15-minute brisk walk, 5 minute cool-down
- Week seven: 5 minute warm-up, 18-minute brisk walk, 5 minute cool-down
- Week eight: 5 minute warm-up, 20-minute brisk walk, 5 minute cool-down
- Week nine: 5 minute warm-up, 23-minute brisk walk, 5 minute cool-down
- Week 10: 5 minute warm-up, 26-minute brisk walk, 5 minute cool-down
- Week 11: 5 minute warm-up, 28-minute brisk walk, 5 minute cool-down
- Week 12: 5 minute warm-up, 30-minute brisk walk, 5 minute cool-down
Pairing this routine with strength training exercises will likely help you achieve your weight loss goals. You don’t have to add it all at once, and you can work your way up to pairing workouts together. A couple of good strengthening options include lunges and push-ups. Keep in mind that a brisk walking pace is considered about 3.5 miles per hour. However, an average individual can burn up to 99 calories in just 30 minutes when walking at a 3 mph pace, according to the National Health Service.
Walking for health tips
Not only will walking your way to health help you personally, but you may even act as a source of inspiration for those you meet on travel PT jobs. From what you need to do if you’re just starting out to how to maintain your motivation, we have a few tips for your success:
- Get a comfortable new pair of shoes so that your feet aren’t aching once you’ve worked your way up to 30+ minutes of walking daily.
- Bring water along with you on longer walks, and apply sunscreen even if the sun isn’t out!
- Dress in thin layers that are loose fitting so you don’t have to worry about getting overheated.
- Get a walking buddy or join a walking group to ensure that you keep up with your routine – we’re all more likely to stick to something if we’re accountable to someone else.
- Switch up your walking route so that you don’t get bored.
- Set goals for yourself that you will be able to achieve but that are still challenging.
Walking really can improve your health. According to the Mayo Clinic, if you are able to maintain a regular schedule of brisk walking, you may reduce your risk for Type 2 diabetes and high blood pressure, strengthen your bones, improve your mood and even slim down that waistline!