See the goal
Tested and reliable. In this case, the advice relates to a specific goal. If you see the end of the route ahead, the motivation will be stronger. But in general, it works both literally and figuratively: the goal can be "that beautiful church", or maybe "minus three kilos by the end of the month".
Decide on the intentions
It's not quite the same as the goal. Your intention may be, for example, to acquire the habit of controlling your breathing rhythm, or maybe to get rid of the psychological stress in the process of walking, to lose the negative on the way.
Reason
Everybody knows about the benefits of walking barefoot. In the city, of course, this is not an option. But try to find such an opportunity, being outside the metropolis. Walking barefoot on the grass or sand will not only "massage the feet" and strengthen the ankle joints, but also, imagine, will help burn calories.
Change the speed
Try to slightly complicate the task, passing the route "intervals." Simply put, alternate: slower - faster. You can detect the time, increasing the speed, for example, for a minute, and then for 3 minutes go to a quiet pace. And it is possible for a change to consider lampposts (if they exist): every 4 pillars - acceleration. Do not forget to keep an eye on the breath.
Bring a simulator with you
Of course, we are talking about an expander. Take it with you on the road and, say, every 10-15 minutes stop and do simple stretching exercises or power.
Monitor your pulse
The heart rate range, optimal for your age, is calculated by the formula: upper heart rate = 220-age-50, lower heart rate = 220-age-55. For example, 220-30 years = 190, 190-50 = 140,190 -55 = 135. That is, 135-140 beats per minute - the pulse rate range, optimal during walking at the age of 30 years.
Personal slides
Having chosen a route on which there are descents and ascents, you will not only be sure of the uniform intensity of your walking. You can calculate the load: in this case, there is no need to detect time intervals for accelerating and slowing down the pace of walking or counting lamp posts. You just will know that the load increases on the rise, and on the descent it's time to catch your breath.
Connect other muscles
Walking will be even more effective if 15 minutes before the start you "warm up" the abdominal muscles - they are actively involved in the process.
Estimate the diversity
As already understood, walking can be different - fast, slow, with a change of rhythm, with a simulator, in the hill, under the hill. Try not to repeat for a week. For example, like this: Day 1: Long walk at a steady, even pace.
Yoga will help prepare
Simple exercises on the yoga system will help to warm up the back muscles for walking. Suitable poses that will support all the right muscle groups: Pose Bonn I, Pose Warrior II, Triangle.
Walk "in full foot"
Try to pay attention to the fact that the feet are involved entirely. Professional "walkers" recommend to imagine that your foot is a ball that rolls on the ground from heel to toe.
With the wind
Do not refuse to walk on windy days. Knowledgeable people argue that, overcoming the resistance of the wind (or turning away from it), a person receives an additional load (insignificant) and better monitors the coordination of movements.
If a friend went out ...
... That journey will be more interesting, it will bring additional pleasure from communication. And if the traveler moves a little faster, then you will have to unwittingly accelerate to walk alongside, not falling behind. And at the same time, try to count your breath well, so as not to interrupt the conversation. A simple landmark: when walking, you should be able to maintain a meaningful conversation, without choking, for 30-45 minutes.
Choose a mantra
Find a phrase or word that will help you set the rhythm of the movement. It does not matter here, you will repeat in Sanskrit the beloved from namah shivaya, just count or say "i-du, i-duo". Do not be shy to whisper it quietly.
Include feelings
If you are tired or in an oppressed mood, it helps very well ... Observation! The first 5-10 minutes, while "catching" the rhythm and breathing, listen, for example, to your foot. As she touches the ground, what sound is produced, what she feels. And how is the blood circulating in the hand when circulating? What scents surround you at this particular moment? What colors do you see?
Stretch out
After you have gone all the way, have finished walking, it is recommended to do some exercises. The options are very simple - the basic asanas from yoga: Pose of the Mountain or Pose of the Dog face downward. They will allow the muscles to relax, introduce them into the usual, "everyday" mode of movement.
What we put inside
Of course, about any effectiveness of walking does not make sense to speak with the wrong diet! Watch your diet, do not go straight after eating (in half an hour - no less). And do not forget to drink. Simple non-carbonated water should be drunk about 10 minutes before the start of walking, every 20 minutes during walking and immediately after.