Simple Tips for Beginners of Walking and Jogging to Stay Consistent

TEMPO.CO, Jakarta - Various tips for walking or jogging have been developed to support the effectiveness and safety during exercise. From choosing the right shoes to setting the pace and duration of the exercise, everything plays an important role in improving health benefits.

For beginners, starting the habit of walking or jogging can be a light and effective first step towards a healthier lifestyle. However, many people feel hesitant to start because they are afraid of not being strong enough or confused about where to begin. The main key, however, is consistency and adapting to each body's ability.

Here are some basic tips that can be applied by beginners, summarized from the Indonesian Ministry of Health webpage, including:

1. Go to Bed Early

Getting enough sleep, around 7-8 hours per night, plays an important role in maintaining body fitness. It is recommended to sleep early so that the body is ready for activities in the morning. The ideal time for walking or running is between 5:00 to 6:00 in the morning when the air is still fresh.

2. Eat a Light Breakfast Before Activity

Before starting physical activity, the body needs energy intake from light carbohydrates. Some choices that can be consumed include boiled eggs, biscuits, dates, or energy bars. Warm drinks such as tea, coffee, or milk also help stimulate the nervous system to stay alert. In addition, it is important to consume enough water to prevent dehydration.

3. Do Warm-up

Warm-up is done to limber the joints, muscles, and tendons, as well as to prepare the body for physical activity. Warm-up movements should involve the whole body and be repeated for several minutes.

4. Do Not Overstrain the Body

Beginners are advised to adjust the duration and distance gradually. A combination method of walking and running can be used, such as a pattern of walking - running - walking - running so the body can adapt slowly to the intensity of the exercise.

5. Recommended Duration and Distance

In the initial stage, the ideal exercise duration ranges from 20 to 30 minutes per session. After a few weeks of regular practice, the duration can be increased by 5-10 minutes. Walking or running activities are recommended to be done 2 to 4 times a week. The common initial distance for beginners is around 3 kilometers before progressing to longer distances according to the development of physical condition.

To stay consistent, here are tips from Harvard Health Publishing on how to maintain enthusiasm and consistency when starting to walk or run, including:

1. Change Locations Periodically

Passing through the same route every day can lead to boredom. Try exploring different routes once a week or once a month. Variation in location can offer new challenges, such as different terrain and scenery.

2. Adjust Daily Route

It does not have to drastically change location. Making small changes such as leaving earlier or later and walking or running in the opposite direction can provide a refreshment in the routine.

3. Exercise with Friends

Inviting friends to walk or run together can increase commitment to the routine. The presence of others makes the activity more enjoyable and reduces the tendency to skip it. "We are 10 times more likely to commit to exercising if we know someone is waiting because we don't want to disappoint them," said Dr. Aaron Baggish, director of the Cardiovascular Performance Program at Massachusetts General Hospital affiliated with Harvard.

4. Join a Running or Walking Club

Sports clubs not only provide a sense of accountability but also offer organized group activities. Participants can exercise with people of similar abilities, creating a sense of togetherness and greater motivation.

5. Set Realistic and Measurable Goals

Setting small and gradual targets can help maintain consistency in walking and running. For example, setting a specific distance target per week or month or gradually increasing the speed and duration of exercise. Writing down these goals can strengthen commitment. According to Dr. Aaron, a person can also register for events such as a 5K run to provide additional motivation to exercise regularly.

"Registering for a 5K race or similar event can also be an effective push. A person is more likely to commit because they don't want to waste the registration fee they have paid."

By consistently applying the various walking or jogging tips above, physical activity such as walking or jogging can become an enjoyable part of daily routines. Not only beneficial for physical health but also has a positive impact on mental health and overall quality of life.

Editor's choice: 5 Relatively Unknown Benefits of Walking Regularly

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