You may as well be rollerblading through an obstacle course as you weave your trolly through the maze of isles, dodging oncoming shoppers and trying not to whack the person sitting on the bench as you pass by. No wonder you feel exhausted by the time you get back home to offload!

But come to think of it, a trip to a shopping centre can be a great way to add more activity into your day. In fact, “mall walking” is even recommended by the Centers for Disease Control and Prevention (CDC) in efforts to encourage people to do 150 minutes of moderate intensity exercise per week – which is linked to reduced risk of cardiovascular disease.

What’s more, according to Berkeley Wellness experts, a mall environment also offers many pro’s to walkers, including:

• safety away from traffic and well-lit, level surfaces,
• security guards and cameras,
• restrooms and benches for pit-stops,
• air-conditioning and protection from harsh weather conditions,
• as well as opportunities for climbing stairs.

That being so, walking is not the only way to put a fit flip on your shopping trip.

Workout while you shop

Strategically planning exercises ahead of your shopping run can be lots of fun and might even make you feel more energised. Having tried them out myself, here’s sharing some tips and ideas:

• Park as far away from the entrance as possible. You’ll never have to fight for a parking space, and you’ll be in a better mood for it too. If you’re not in too much of a hurry, you could also take a brisk walk around the perimeter of shopping centre before going into any stores, which might also help you to get a better idea of where to start. 
• Imagine you’re going hiking. Wear heavy boots (or at least proper cross-trainers) and have a backpack you can use to fill with some of the heavier items you might buy. Consider every staircase you pass as a compulsory challenge.
• Lift some weights. If you can manage to do your shopping without a trolly, take two baskets and begin to fill them equally, one item at a time. Each time you take an item from the shelf, lower both baskets to the ground by doing a small squat, then keep your posture upright as you lift them up again to continue with your shopping list.
• Next exercise please! While you’re waiting in the checkout line, there are many ways you can squeeze in some more subtle exercises, such as: clenching your glutes, tightening your abs, making fists, shrugging and squeezing your shoulders toward one another, pressing your palms against your sides, and doing slow calf raises. Better yet, make it into a game where each time a paying customer moves forward in the queue, you would then change the exercise.
• Take it upon yourself to offload your groceries when you get to your car and to unpack them back home, even if someone offers to help you.

Of course, you don’t literally want to shop until you drop. As you go about your rounds, remember to pace yourself, breathe, stay hydrated and take a break when you feel you’re getting tired.

Like with any form of exercise (or shopping cart) – what you put in is what you can expect to get out!

References

Bumgardner. W. (2020) Mall walking for health and fitness. Available at verywellfit [online] https://www.verywellfit.com/mall-walking-3435072

Centers for Disease Control and Prevention [online] Mall walking a program resource guide. Available [online] https://www.cdc.gov/physicalactivity/downloads/mallwalking-guide.pdf

Klausner. A. (2015) The perks of mall-walking. Available at Berkeley Wellness [online] https://www.berkeleywellness.com/fitness/exercise/article/perks-mall-walking