The fact that regular exercise should constitute an important component of a weight loss/management programme should come as no surprise, not least to our subscribers.However, what we found did surprise many was the fact that exercise could take the form of walking.
The reasons why walking can be so beneficial especially for the overweight and obese people are :
- it’s simple and free to do (obvious!)
- it represents one of the easiest methods to become active, lose weight and become more healthy
- being a form exercise, walking can help you to build up stamina, burn excess calories and significantly improve the health of your heart
- it’s not necessary to walk for long periods in order to derive benefit. A daily brisk walk lasting 10 minutes is certainly an acceptable starting point from which to steadily increase at the walker’s desire.
Below is a link to a recent BBC on-line article which supports the uptake of walking as a means of improving health amongst the middle-aged class group.That being said,it is applicable to more or less anybody :
Despite the benefits described earlier it is important to remember that walking alone is not the sole answer to one’s overweight problems. Adopting a healthy and clean eating regime is fundamental to future success,irrespective of how much or how little walking exercise is performed.
To gain the maximum benefit from your walking,adopt the following features from the outset :
- You must make walking a priority every day. And that’s walking — not gardening or house cleaning or hitting golf balls. You can do those things, too, but they can’t take the place of your daily walk. Use a calendar to keep track of your walks.
- Walk just a few minutes a day if that’s all you can do right now. Then, increase by 1 or 2 minutes every few days. And go slowly at first. You’ll still burn the same number of calories as a smaller person walking more quickly, because your body is carrying a bigger load. And walking slowly can reduce stress on the knees by up to 25%. Once you’ve built up your stamina, aim for 30 minutes every day (you can break it into three 10-minute walks if you like).
- Warm-ups prepare your body, physically and psychologically, for the upcoming workout. For walking workouts, a slower walk is the warm-up. So start by walking slowly for several minutes. You will know you are ready to go at a faster clip when you start to feel a little warmer and your heart beats a little faster.
- For most people, strenuous exercise is no fun. Odds are, if you work out so hard that you don’t enjoy it, you’ll probably stop. So cut yourself some slack, and keep the pace enjoyable. This will save you from overuse injuries, too. If you feel pain, do your body a favor: Listen, and let up.
- Once you’ve been walking for a while, and you’re feeling good and enjoying more energy and stamina, increase your activity: Go faster or farther. But do not increase it more than 10% in any week, no matter how good you feel.
- Stretch, stretch, stretch : Great health without stretching is like trying to look good without combing your hair — it will not work. Set aside 2 or 3 minutes to stretch when you’re done walking. Stretching the muscles you just used allows them to be ready for the next time you want to use them. It’s not clear if stretching decreases soreness afterward, but it definitely improves and maintains joint range of motion.
Here are some stretching basics to consider :
- Move slowly into the stretch position until you feel a gentle (not painful) pulling sensation.
- Hold the stretch for 10 to 30 seconds without bouncing.
- Repeat each stretch at least two or three times. (If you cut corners and only do it once, hold the stretch for at least 20 seconds.)
- Do one stretch for each muscle group you exercise.
- Stop immediately if you feel pain in a joint when performing a stretch. Stretch sensations should be felt in the muscles, not the joints.
The following 2 videos will help you to understand further what’s involved as well as how and when to perform these essential warming up and stretching procedures before and after your walk :
Losing weight by adopting a walking routine is a LIFESTYLE CHANGE. It can also be considered an investment for pro-longing your life. Consequently,following on from this, it is necessary to prepare oneself in order to derive maximum benefit from this new lifestyle change. This preparation involves :
- visiting your doctor in order to obtain the ‘green light’ to start your new exercise regime just to make sure he/she does not have any concerns or think you need any testing ahead of time ; it is also important to ‘listen to your body during / after your exercise for signs that you’re overdoing it.Pain, light headedness, or nausea can all be signals that you are exerting yourself too much. Other red flags include chest pain, pain that shoots down your arm or up your neck, or severe headaches, if you develop them, stop your walking and check with your doctor.
- Make sure you are comfortable with the equipment you wear.This is particularly relevant to shoes and clothing: Shoes should fit comfortably, have a flexible sole and plenty of toe room. Be sure to wear the socks you will walk in when trying on shoes. Choose socks intended for running or walking made of cool max (or other wicking fabrics). Your feet will be much more comfortable, dryer and more likely to stay blister free in wicking fabrics than standard cotton socks. Wear what is comfortable for you. Wicking fabrics can make walking more comfortable. Also be sure to dress for the weather. On cold weather days, layer your clothing so items can be removed as you warm up. Add a hat, sunscreen and sunglasses on a sunny day.
- Be sure to drink plenty of water. If walking around the block drink some water before you head out and more when you return. If walking for longer than 30 minutes take water and drink along the way. Be sure to drink small amounts every 15-20 minutes. There are many convenient water carriers – from waist packs to shoulder carriers. Choose what works best for you.
A pedometer, also known as a “stepometer” or “step counter”, is an electronic device that calculates the number of steps a person has taken. Most are relatively small and are designed to fit inside a pocket or clip onto a belt, and will sense the wearer’s movements and count the steps based on hip movement.Most pedometers work by sensing vibration and the swinging motion of the hips that happens whenever a person walks or (runs).This, in a nutshell, is the principle of pedometer functioning.
Experts say that to stay fit it is important to be physically active for at least 2½ hours a week. Walking is one of the best things you can do to be more active. You don’t have to do your walking all at once. You can split it up. It’s fine to walk in blocks of 10 minutes or more throughout your day and week.
For most people, walking is an easy and low-cost way to get moving and stay fit. Using a pedometer or step counter can help you track the number of steps you take each day. Then you can set goals to take more steps and be more active.
- Using a pedometer or step counter is an easy and fun way to track how active you are. It adds up all the steps you take during the day.
- Using a pedometer can remind you to walk more. A quick check may show that you need more steps for the day.
- Using a pedometer can help you set goals to take more steps in a day. You may need to find creative ways to add more steps, but walking more will help you get more exercise, feel better, and stay healthy.
- Make wearing your pedometer a habit. Put it on first thing in the morning as you are getting dressed. Leave it on until you go to bed.
The most basic pedometers are simple battery-operated boxes with little more than a display screen and an on/off switch. Some can store data from multiple days, but many are reset each time they’re turned off. Models in this category are usually quite inexpensive, and can be good choices for people who don’t need or want any sort of serious tracking.
There are many different options, though. Fancier models can store step counts from days or even weeks and years past, which can give people a good way to track their progress over time. Many modern devices can also be synched up to other technology including phones and websites. In this way, the devices can become part of a larger workout or fitness regimen, and data can be seamlessly transferred and inputted from one place to the next.
As we have already mentioned on other posts, in our 6-week weight management programme and in our publications, losing weight is a lifestyle change. Walking to lose weight is an important contributor to this lifestyle change.
It follows from this that the equipment you use / wear to assist in this lifestyle change must be considered an investment and value for money. Consequently, we do not recommend products,devices or whatever that are relatively inexpensive but poor in quality and hence have limited time use.This is particularly relevant to pedometers which are very popular consumer items.
To save a few bucks, The Omron Series of pedometers provide a simple and accurate range of pedometers. Omron is consistently rated as one of the top manufacturers of medical devices,not just for pedometers but also for devices which monitor blood pressure.
Due to their great multi-tasking nature, Pedometer Watches provide another option for those looking for a device which is costs more than the Omron products described earlier but has the features and design to explain the higher price.
Our 2 preferences are :
The combination of pedometer and watch goes very well and consequently this Withings device was always going to be a popular market leader.Furthermore, by mixing analogue watch elegance with digital pedometer watch functionality, the manufacturer has provided a device that can be worn anywhere at any time. If you want a fitness tracker that doesn’t look like a fitness tracker, the Withings Activité Steel is your best bet.
It looks like a much more expensive timepiece and does a good job of monitoring your daily steps, distance and sleep. Its app works well, too, and links to other apps to fill in the gaps.
This new watch from Arvin uses a new form factor and is the first one I have come across with the traditional round watch shape. Consequently, this round form factor makes it look much like a conventional watch or smart watch rather than a sports tracker. The Heart Rate Monitor here is OK and gives a decent indication of resting and active heart rates but cannot be considered accurate when compared to a chest strap HRM of the type used by serious athletes. The same has to be said of the BP monitoring feature. Also to be noted is the device’s bright and clear 0.895″ OLED touch screen.
If you are looking for a simple but well specified sports and fitness tracker and don’t want to pay for a premium name then this new wrist-mounted tracker from Arvin might just be the one for you.
How can you get the best use out of a pedometer? Simple. Make wearing your pedometer a habit. Put it on first thing in the morning as you are getting dressed. Leave it on until you go to bed.
When it comes to walking to get or stay fit, this information is really just the beginning. If you’re not yet convinced walking is for you, why not try walking on a “trial basis”? One-fourth of an average city block is equal to 200 steps. So, walking around the block, one time, racks up 800 steps. If that’s too much to start out with, cut that distance in half and then challenge yourself to walk a little further each day.
If you don’t want to walk alone, chances are a friend or family member will be willing to accompany you. Not only will you both benefit from the exercise, it’s also a great way to catch up on gossip or just life in general after a hectic day. Not to mention there’s safety in numbers.
Remember, walking is a wonderful family activity. Getting everyone involved is probably easier than you think. It’s the perfect time to spend quality time together. In addition, it’s never too early to start thinking about good health. You can almost guarantee that if they start exercising early, your kids will thank you for getting them involved when they get older.
All this being said, if you would be interested in learning how to adopt a lifestyle-changing habit by developing a Walking Routine then please read below to understand how we can help you succeed.
This is a descriptive e-book immediately available after purchase which aims to guide the complete beginner/novice and take him/her to an intermediate level walking as the minimal achievement. The reduction in body weight will be significant so as to ensure that walking becomes a natural and integral part of their daily routine. Why ? Because they want it to be like that – not because it has to be like that. The latter scenario would not make this lifestyle change enjoyable and hence sustainable.
How will our e-book help you to achieve your objective ?
- state with explanations the health benefits (psychological as well as physiological) of adopting a walking routine and the advantages of walking when compared to running and/or jogging.
- describes concisely how to prepare for your new,lifestyle changing habit, including pre-health check,choice of equipment and walking shoes.
- additional review to cover the market leader in Pedometers i.e. Fit Bit.
- review on ideal, value-for-money treadmills ideally suited for persons wishing to walk at home or not venture outside during, for example, bad weather.
- Walking & Safety Precautions including how to avoid injury or worse during icey / snow conditions by learning from the Arctic penguins !
- Product Review : Best Walking Shoes for Overweight Walkers, male and female models reviewed.
- assist the reader in setting his/her realistic goals and tracking their progress using downloadable logging and tracking forms and grid sheets for daily,weekly and monthly recording of data from your pedometer.
- includes tracking tips thereby contributing to the enjoyable/pleasureable experience of walking.
- helps the reader to “get started” :
- how to discover your point of reference (i.e. baseline) using your pedometer
- explaining the significance of your 10,000 steps per day target and tips/tricks as to how to achieve this target using your pedometer as well as your daily activities
- recommended walking plans – beginner,intermediate and advanced level options.
Click this link HERE in order to obtain a pdf copy of the ‘Index of Contents’ of our e-book to understand more about what we are offering.
Then click the “Buy Now” button below to purchase this e-book securely for the price of $7.00. Full 30-Day money back gurantee if it fails to meet your expectations.
[NB] Subscribers to the 6-week Borromeo online course receive this publication FREE in Lesson No.11 of the course.