When starting a weight loss program one of the things that
makes most people cringe is the thought of starting an exercise program. Let’s face it, as I have discussed here many
times before – the math is easy – calories burned need to exceed calories
consumed. If you take in more calories
than you put out you gain weight.
Simple!
When starting an exercise program many people start off fast
and furious, then when the muscle aches and joint pains start – they ease off
(or totally give up) and it derails all their best intentions. When it comes to exercise for weight loss
slow and steady far outdoes fast and furious.
And – almost everyone can walk.
It is inexpensive.
It requires no gym membership.
It requires no special equipment, other than a suitable pair
of shoes.
It can be done almost anywhere … sidewalks, trails, malls,
indoor tracks or in your living room in front of a tape such as Leslie
Sansone’s One Mile Walk. (As much as I
try to avoid promoting specific products, her One Mile Walk DVD is excellent,
as are all her programs)
I have read many articles over the years about people who
have lost significant weight with the combination of walking and sensible
eating. NOTE: I said the combination of exercise
and sensible eating. No point in going
for a walk when your destination is the nearest donut shop or to finish your
walk in time to watch you favorite television program accompanied by a bag of
potato chips.
In an article I read recently in Canadian Living Magazine,
Ann Douglas states “I challenged myself to become physically active for the
first time ever. I dusted off the
unused treadmill sitting in the spare bedroom and treated myself to a FitBit (a
wearable pedometer) for motivation. I
aimed for a minimum of 10,000 steps
(roughly eight kilometers of walking) each day. At first, a walk around the block was all I could manage. It took only a few minutes of walking before
I would start to experience excruciating cramping on the soles of my feet. But as I built up my endurance and the
weight began to come off, the foot pain disappeared and being active became a
joy rather than an agony.” Further
along in the article she says, “I’ve developed an unexpected love of
physical activity. Twice daily walks
keep my anxiety levels in check. I feel
better on days when I am physically active (less restless and edgy, as if I
have too much of the wrong kind of energy).
I have a newfound respect for my body and what it can do, and I
constantly challenge myself to increase my strength and stamina.” She concludes by adding, “Sure, I have
managed to lose a lot – 120 pounds, to be precise. But I have gained so much more; I have gained a life.”
I found that really inspiring and it was all due to some
lifestyle changes and walking.
Take the lesson of The Tortoise and The Hare to heart … slow
and steady really does win the race – when it comes to getting healthy.
Walking is the ideal low impact aerobic exercise. That’s why walking has become one of the
most popular ways to stay fit. As
stated above, it’s inexpensive – all it takes is a little motivation and a
comfortable pair of shoes.
Last time we talked about walking I posted a video called 23
½ Hours, which showed the benefits of simply walking ½ hour per day … leaving
you 23 ½ hours to do whatever else in your life needs to be done. Recent studies once again confirm that
premise … according to the Cooper Institute for Aerobics Research, men who walk
at least half an hour, six days a week, can cut their mortality rate from heart
disease in half, compared to those who are sedentary. Studies show similar heart health benefits for women when the
exercise regularly.
Regular walking CAN and DOES help control weight. When combined with a low-calorie, low-fat
diet, walking daily can help reduce body weight and fat. It’s an effective
calorie burner. Walking at an even pace
for 1 hour burns about 350 calories, while walking briskly and moving your arms
with each stride can burn as much as 500 calories, depending on your
metabolism. The extra bonus is
that you will continue to burn calories even after you’ve finished
exercising.
Imagine burning calories even while you sleep!
Walking is no different than any other exercise. To maximize the benefits you must sustain an
activity for at least 20 to 60 minutes at each session … BUT … if you are out
of shape or have physical limitations start with a 5 or 10 minutes workout and
very gradually add 2 minutes every week or so until you reach your goal. Even a leisurely walk of 10 –20 minutes
every day is beneficial … then if you decide you want to make that leisurely
stroll into a real workout, follow these guidelines used by the famous marathon
walker Ruth Artz:
- Try
to take long strides using your gluteal muscles (the muscle in your butt)
to propel your forward.
- Bend
your arms lightly, swinging them as you walk.
- Stand
up straight with your abdominal muscles tucked in.
- Maintain
a pace at which you are breathing deeply but can still carry on a
conversation, although you would prefer not to.
- If
your breathing becomes labored and conversation difficult, you are working
out too hard. Anytime you fell out
of breath or have any pain, slow down or take a break.
I know … it seems hard to believe that something as simple
as walking can make a difference but it’s true! In the Chatelaine Magazine’s Health section (September 2013) they
had an article called “30 IS THE NEW 60” and it reiterated all of the above information as
well as the information in the 23 ½ Hours video.
“Researchers at the University of Copenhagen discovered
that an hour of exercise isn’t any more effective for weight loss than a
30-minute power session.” Granted,
you will definitely burn more calories by extending your work out, so if you
can keep going, by all means do so. “You’re
also more likely to to exercise and stick to it when it takes less time.”
Lee Scott the founder of WOW Power Walking says, “On a
scale of one to ten where one is easy and ten totally exhausting, aim for a
rating of six to eight for most of the walk. Warm up for about five minutes at a slower pace. Once you hit your stride, don’t stop.”
If you want to “put some extra pep in your step” he
recommends the following:
- Pump
your arms. A few tweaks to your
walking technique can boost the number of calories you burn. The best thing you can do is bend your
elbows into a running position and pick up the pace. Then aim for short, quick steps (they
make you move faster). Finally,
keep your chin up and eyes focused in front of you (not at the
ground). People tend to look down,
especially if you are going up a hill, but that only slows you down.
- Set
mini destination goals. Track your
intensity by walking one or two city blocks at a fast speed, followed by
one block at a recovery speed.
Continue alternating speeds until you eliminate the slower
intervals. Challenge yourself by
walking in one direction for 15 minutes, then turn around and try to make
it back to the same spot in 10 minutes.
- Add
some hill training. Inclines are
one of the easiest ways to boost intensity. The hill doesn’t have to be steep. Walking up and down even a mild slope increases the
difficulty – and turns your walk into a killer glute workout.
- Toss
in a circuit or two. Alternative
five-minute burst of walking with lunges, push-ups and squats. You don’t need any equipment for these
basic moves, and they’re a great way to add strength-training twist to any
waling workout.
Okay, reality check … not all of us are ready for the amped
up version of Mr. Scott’s power walks.
For those of us who need to start slowly or who really cannot get out to
walk or spare the time on the treadmill, remember … one to two minute periods
of exercise that add up to 30 minutes of activity a day, are just as beneficial
for preventing high blood pressure, high cholesterol, and metabolic syndrome as
s structured program. Oregon State
University researchers recommend building exercise into our daily
routines. For example, by using a rake
instead of a leaf blower, or by pacing while talking on the phone you can sneak
in periods of exercise to burn off those calories.
The magic number s 10,000
steps per day!
The age-old trick of parking your car a little further from
the front door to the mall, the grocery store or your office will help add
steps.
If you are watching television get up and walk in place
during the commercials. Every little
bit helps.
If you have a dog walk him ... or borrow a neighbours dog! You know what they say ... "If your dog is overweight, it means YOU are NOT getting enough exersize.
Change is always difficult, but think of all the benefits of adding just a little bit of movement into your day. The key to success lies within yourself, so lace up your
sneakers and put one foot in front of the other and you will be starting your
own walking program to better health!
