An Afrobeats Playlist for Your Walk

TL;DR: Here are 15 songs led by African and diaspora women, arranged for a walk of about 52 minutes: a gentle warm up, a steady middle, a big finish and a slow cool down. Tick off each song as it plays, and aim for a pace where you can talk but not sing, however much the music tempts you.

There are walks where you plod to the bus stop thinking about your inbox. And there are walks where Tiwa Savage comes on, your shoulders drop, and you are suddenly the lead in a music video that happens to be set outside a pharmacy. This playlist is for the second kind.

We have stretched the word Afrobeats a little, because a good walk needs variety. You will find Afropop, amapiano, R&B and one very old favourite in here. What they have in common is that a woman is leading each one. Links go to each track on Apple Music, so you can check it and add it to your own library, wherever you listen.

How long is this walking playlist?

It runs for about 52 minutes from start to finish, based on the track lengths listed on Apple Music. Cut a stage if you have less time, or repeat the steady section if you have more. Your first walk does not need to last the whole album.

What pace should I walk to this playlist?

Aim for a pace where you can still talk, but not sing. The NHS uses that as its test for moderate activity, and lists brisk walking as an example. You will want to sing along. If you can manage the whole chorus without gasping, you can probably walk a little faster.

Warm up: about 10 minutes

Start easy and let your legs wake up. Stroll, roll your shoulders, and pretend you are not already mouthing the words.

Steady: about 20 minutes

Now find your stride. This is the longest stage, so settle in, swing your arms, and greet the aunties you pass.

Big finish: about 16 minutes

Pick up the pace for this stretch if your body is happy to. Hills are optional. Small celebratory shoulder movements are compulsory.

Cool down: about 7 minutes

Slow right down, breathe out and let your heart rate settle on the way home. Stretch your calves at the gate if your neighbours are not watching. Or even if they are.

How often should I do this walk?

As often as you enjoy it. The NHS suggests adults aim for at least 150 minutes of moderate activity a week, so three rounds of this playlist at a brisk pace would take you to about 156 minutes. Your week may not look like that, and that is fine. Walking only the warm up on a busy Tuesday still gets you out of the house and away from your laptop.

Games to play while you walk

If you are the kind of person who needs a little mischief to keep going, try one of these.

Stage roulette. Shuffle the songs and let the app decide your pace. A slow song means you stroll. A fast song means you march. Pata Pata means you are legally required to do a small dance.

Greeting bingo. Count how many people you greet on your route. Give yourself a bonus point for every aunty who greets you first and two points if she asks when you are getting married.

Corner challenge. Walk faster from one corner or lamp post to the next during each chorus, then ease off for the verses. You get a little extra effort without having to think about it.

Song of the week. Each person in your group chat adds one song by a woman they love. Whoever picks the song that gets stuck in everyone's heads chooses the route next time.

Make the playlist work for your walk

Keep your ears open near traffic. Use one earbud or keep the volume low on busy roads, and save full volume for parks and quiet paths. If you are walking alone after dark, consider leaving the headphones at home.

Walk it with friends. A speaker between three people is a very different experience from one person in earbuds, and your friends can help with the backing vocals. If you would like to bring people together on a regular basis, here is how to start a walking group with your friends.

Log your walk. Tick off the songs and see how far you got. If you enjoy having something to work towards, take a look at our programs, where walking counts along with stretching, dancing and running.

Make it yours. Swap in the song your sister plays on repeat, or the one from your cousin's wedding. A playlist is a living document, and your favourite track deserves a place in it.

Now put your shoes on. Simi is waiting.

Sources

1. NHS. Physical activity guidelines for adults aged 19 to 64. nhs.uk
2. Track details from Apple Music, linked on each song above. music.apple.com