5 Things To Do While Walking By Baraa El Sabbagh, Personal Trainer & Sports Nutritionist

The Perfect Physical Activity 

What if I told you there was an activity that combined fitness, education, socializing, AND work? Sounds too good to be true, huh? You might even say that’s impossible… but this perfect activity does exist and it’s called WALKING. 

If you prefer listening to this episode while you walk, you can find it right here. I think you’ll really get a feel of what I’m going to be talking about if you’re actually experiencing it. 

Why Walking Is Perfect For Multitasking

Walking is such a wholesome, simple activity that keeps you moving and, when planned out right, can help you achieve so much and get a lot done. This blog is dedicated to all the wonders of walking, and if it sounds like I’m a little obsessed, it’s cause I am! 

When I walk, I’m usually doing SO many things, like having a meeting with a colleague, listening to an audiobook (right now it’s Untamed by Glennon Doyle on audible), getting updates on the latest in marketing from a podcast, or talking to a family member or friend. Sometimes I’m even replying to your DM’s.  

You see, I get to multitask and I’m usually TERRIBLE at multitasking. But here’s another reason why I really like this as an activity. 

5 Things To Do While Walking

I view walking as a form of collecting steps. Steps are an artificial form of measuring NEAT levels, NEAT stands for Non Exercise Activity Thermogenesis. In plain english, that means it’s burning calories without really exercising. Magical, right?

Steps are an incredible tool to keep you burning calories without being at an actual gym or doing an actual workout. I like to include a daily step target of at least 8,000 steps per day for all of my clients as it helps them burn calories without them really feeling the fatigue that comes with running or HIIT workouts. If you need help getting to that many steps every day, check out this resource I made for you, “7 Ways To Increase Your Step Count”.

Whether your goals are weight loss or muscle gain, I want you to be moving your body, as this is an important component of a healthy functional body. I will talk more about the benefits in a bit but I feel like this gives you guys enough juice to keep on reading, I know it does for me!   

Number #1: Be Productive While You Walk 

Think back to all the Zoom calls you’ve been having this past year. Wouldn’t your time have been better spent if you could’ve squeezed in a little walk while they’re going on?

Let’s face it, sometimes you’re not really contributing or participating in a call, you’re just on there to hear updates on everybody else’s tasks. Maybe you’re expected to talk at the beginning and then that’s it, you’re quiet for the next hour. 

This will require some planning, but figure out when a call is scheduled that you won’t have to take notes during and go for a walk while it’s happening. Or you could request to record the call so if there is anything you’d like to go over later, it’s available for you.

If you’re a university student and have a class you have to listen to, one that doesn’t have visuals and doesn’t require you to be seated while it’s going on, that’s also an opportunity to sneak in a stroll. My ACE Personal Training exam had 45 minute long videos, and you can bet I was on a treadmill listening to those. Super efficient!

Number #2: Listen To Podcasts And Audiobooks While Walking

If you want to broaden your horizons and learn something new, there’s a podcast for EVERYTHING these days! Seriously, just try searching for a podcast on parenting or gardening for example, whatever you’re curious about these days and see what comes up. 

There’s also a bunch of comedy shows you can tune into for a laugh! Same thing goes for audiobooks: my goal this year is to read at least 1 book per month, and the way I get through these books is by downloading them as audiobooks and if you’re lucky, the author themself is reading the book, so you get a different feel to the whole thing.

The other cool thing about listening to an audiobook or podcast episode is if the subject matter is interesting, you could do a whole hour before even looking at your watch or steps tracker. So do a little research on your interests, whether it’s cooking and baking, sports, or interior design, and you’ll find the podcast that’s right for you. 

Here are some suggestions if you’d like a head start on some fascinating podcasts: There’s “Ted Talks Daily” or “Unlocking Us” by Brene Brown.

Number #3: Catch Up With A Friend

If it’s been a couple of weeks since you talked to a relative, you can always give them a call while you’re out for your evening walk! I always hear people talking about not finding time to reach out and talk to loved ones, so this could be your chance.

Instead of pacing around the room while you’re talking to your childhood bestie, you could be putting in your 10 thousand steps during an hour long call with them at the same time. Those kinds of calls always leave a spring in my step, especially when I get to catch up with someone I haven’t spoken to in a long time.

Number #4: A Walk Can Trigger Inspiration 

It’s true, I can’t tell you the number of times I would be walking, sometimes in complete silence and I think of an idea for a program or podcast episode or newsletter. There’s even a study out that observed 4 people’s productivity before and after a stroll: the ones that walked, especially outdoors, had a better flow of ideas compared to the ones cooped up in the office.  

It’s also a good idea to suggest a walk if you and your team are stuck on a problem at work. You can all clear your heads and come back stronger and better!

Number #5: Listen To Music While Walking

Any genre of music can totally boost your endorphins. Whether you like rocking out to country songs, oldies, pop or the latest Arabic music, any playlist can totally rejuvenate your mood and turn you into this super productive, super fast, and super ambitious person! 

Music can pump you up to complete the last stretch of a walk, sometimes you’re at 9 thousand steps and you just need a little extra push to get you to 10, that’s when you tune into your favorite playlist, raise the volume, and get to the finish line! 

Here’s a link to my playlist. I filled it with 70+ of my favorite, energy pumping songs!

The Benefits Of Walking  

For all this fuss about walking, just how beneficial is it? Let me count the ways! 

1. You’re burning down some calories, which is a great by-product of this activity. 
2. Walking for 30 minutes, 5 days a week can completely reduce strain on your heart, which means it’s getting stronger. 
3. It can boost your energy and your mood while easing your anxiety. Talk about free therapy!
4. It’s a gentle, non-stressful sport on the body, and it strengthens a lot more than it injures. 
5. Walking improves your immune system, which in turn adds years to your life. That’s a pretty good reason to schedule a daily walk, right?
6. It’s literally for EVERYBODY, whatever your age, fitness level, whatever build you are, you can always choose walking as your choice for physical movement. 
7. It’s great for your sleeping habits. Just try walking daily for a week and see how much better your sleep gets. It’s because you get to release energy and stress during the day, so your body is more at ease and ready for rest by the time you get to bed. 
    

Golden Nuggets

Ready to walk? Here are some golden nuggets you can use to make this a daily habit:

1. Keep your shoes, jacket, and headsets by the door to make going on a walk more convenient. 

2. Make sure your headsets are charged every night so you don't have to go without them. 

3. Pick a different route every few days! It can get repetitive going on the same path everyday. 

4. Pair walking with a strength training program! Especially if you have certain goals, you need to put muscle training as a priority. You could stay healthy and active by walking every day, but if you’re looking to gain muscle and lose body fat, you will need to pump some iron at least 3 days a week. 

How do you do that? By subscribing to one of my programs! Check out the details right here and commit to something awesome for the next month.  

Hope you guys enjoyed reading about walking and it inspired you to put on your shoes, grab your headsets, and go for a quick walk right now!