Weight loss is a common struggle among people today. There are many different options from diets, to supplements to exercise programs. The basic idea that always works is a negative calorie balance. This means you eat less than you burn. Research has shown that if you incorporate exercise into your weight routine your chances of success have increased. Walking is a gentle and non-threatening way of fitting in exercise to a lifestyle that hasn’t thus far used it.
Some find the thought of exercise totally debilitating. Watching others sweat profusely while pumping iron, running or doing aerobics is enough to make them turn and walk away. But one of the greatest, simplest and most convenient types of exercise doesn’t require sweating, extra equipment or a gym. Walking meets the goals of exercise in a weight loss program while gently easing you into a program to improve your overall fitness and trim your waistline.
Walking is something we do each day – but to learn walking fitness is different than the standard walk around the block. For example, walking should be a sustained activity over 30 minutes. You’ll most likely be walking outside, although mall walking is just as effective and sometimes more social. Doing sustained walking, with arms swinging and blood moving faster than the sound of sludge, can sometimes place more stress on joints and muscles if you change your regular gait.
Keep in mind that you’ll need some supportive shoes since you’ll be putting miles on your feet. Be sure they have support and cushion. Although it might be tempting don’t use those old sneakers in the back of the closet. Save them for mowing the lawn or wading through mud puddles. Include a thick pair of socks to add to the cushion and prevent blisters.
Wear some loose fitting clothing so your arms and legs are not restricted. You might feel you look better in tighter clothing but thinking about tightening the abdominal muscles the entire time you are walking will decrease your enjoyment of the exercise. And no one continues doing what they don’t like doing.
Walking is inexpensive, peaceful and can be quite fun when you do it with friends and support partners. Even when you walk alone, research shows that many creative and inventive solutions to problems have been found while gently increasing the blood flow to the brain and remaining quiet and calm – the perfect description of walking for weight loss.
If walking can’t be done with friends or a support partner then use music to continue to keep you motivated. Walking with music helps to pass the time along more quickly and take your mind off the task at hand. Use a good pair of headphones since they’ll be in your ears for at least 30 minutes each day.
Walking for weight loss with a cell phone doesn’t make good sense. You may be tempted to talk for those 30 – 45 minutes but will also be increasing the amount of radiation to which you are exposed each day. Using a cell phone also decreases your awareness of your surroundings, which means you won’t hear as many cars or see as many obstacles. You’ll also be tempted to walk slower so you don’t sound out of breath.
Walking should be an activity you enjoy and continue. Pace yourself so you are comfortable. You want to be slightly out of breath so you are increasing your metabolism, but not so out of breath that you can’t hold a conversation.
Enjoy your time out of the house and away from other obligations to clear your mind and increase your motivation. You’ll find you are more productive in less time while achieving your weight loss goals. It’s the best of all worlds!
Resources:
Fitness Magazine: Walk it Off: Burn 1300 Calories Walking
http://www.fitnessmagazine.com/workout/cardio/walking/lose-weight-walking/
FitDay: Understanding Weight Loss: How to Lose 20 Pounds by Walking
MayoClinic: Can I lose weight if my only exercise is walking?
http://www.mayoclinic.com/health/walking/AN01773
Prevention: Walk off a size in 4 weeks
http://www.prevention.com/fitness/fitness-tips/walk-weight-loss
Woman’s Day: Weight Loss Transformation: How I walked myself slim
NHS: The 10,000 Steps Challenge
http://www.nhs.uk/Livewell/loseweight/Pages/10000stepschallenge.aspx
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