“The key to everything is patience. You get the chicken by hatching the egg, not by smashing it.” Arnold H. Glasgow
Walking is one of the easiest, simplest and most enjoyable way of losing weight. To benefit from walking all you need are a good pair of shoes preferably walking shoes, some comfortable and perhaps a little loose clothing and of course the desire or motivation to walk.
Walking includes brisk walking, walking using a treadmill. It is one of the easiest ways to control obesity. It is perhaps the most common method to stay fit not only by those who are obese but also by all individuals for all its conveniences.
A brisk walk preferably early in the morning or later in the evening is one of the simplest forms of exercise and can be undertaken by almost any one. It is a very easy exercise and a good pair of shoes is the main requirement. You can split your walk into short frequent walks at different times of the day (minimum ten minutes per walk). It is important that you walk as briskly as you can but do not “over exert yourself” if you have any problems. Start your walk slowly the pick up speed walk briskly and then slow down. This may be better followed when you take longer walks instead of shorter ones.
If you are obese in the beginning go slow and determine your comfort levels. You can be a better judge for determining your own level. As you become a regular walker you can build up both speed and increase the duration of your walks. Choose times which fit in with your daily schedules so that walking becomes a regular habit rather than a once in a while activity. If you walk at a moderate pace daily and control your diet you will shed weight and feel much fitter and healthier.
One of the simplest ways to lose weight is by increasing your walking time and walking distance before increasing the walking speed. Try to walk for a minimum of five days a week and then aim for all seven days. When you are comfortable with walking increase your speed and try to maintain the same distance to burn up extra calories. Slowly build up the walking pattern.
Walking can confer similar benefits as running with fewer injuries. When you begin walking you may face a few problems like shin pain if you over exert but this is temporary and may be due to taking on more than your body can cope with initially perhaps a faster pace and a longer distance than your body can cope with. Take some rest and restart your walking program. Don’t ever forget that walking should be fun as well as help in losing weight rather than become an injury prone activity or a daily tiresome chore.
As you become accustomed to walking see if you increase your speed to incorporate speed walking. This will help you to burn still more calories. Check with your physician before starting speed walking and also take care not to succumb to any injuries.
It is better that you invest in a pair of racing shoes rather than walking shoes if you intend to speed walk. When you decide to walk faster then incorporate walking techniques. Always align your body in such a way that your arms and legs move together so that there your stride receives enough power and energy to feel brisk and energetic. You can also strap on a pedometer.
Incorporate a warm up and a cooling down phase in every session. Initial stiffness and some pain are possible but if the stiffness and pain do not go away consult your physician.
Walking on a treadmill is another easy way to lose weight. Obesity or excess of fat may be burned faster with aerobic exercise and the tread mill is one of the ways you can lose your excess weight. If you are a beginner take care to follow all the rules and instructions for you to use it effectively.
Walking is a simple exercise that you can do at all ages. It is a nice way to also get some fresh air especially if you live in the city. You can walk in parks, on the roads if they have proper pavements, around your neighbourhood or even around your house if you so wish. Walking is also becoming popular enough for walking clubs to sprout in many neighbor hoods and you can join one such club or even start one in your neighbourhood or city if you want.
A treadmill offers you the advantage of working out in a health club or the comfort of your home. It may be useful when you travel and are unable to go for long walks due to time constraints. Alternatively it might be the ideal way for you to lose weight if staying at home/working at the gym or looking for a quicker way to lose weight is your objective.
Always remember that exercise alone just like a low calorie diet alone is not enough to lose weight. To achieve best results you can combine walking as your primary exercise together with a low calorie diet. Otherwise your exercise regime will help you to feel fitter and even maintain your weight but it may not help you to lose weight.
According to cross sectional studies it is possible to slow down weight gain by walking. However walking may not be able to prevent weight gain. To prevent weight gain a combination of vigorous activities together with walking is optimum for prevention of cardio vascular disease and to manage weight.
According to another study slow walking also has benefits for those suffering from obesity as it may decrease the stress on the lower body.
James Hill, Head- Centre for Nutrition – University of Colorado says: “the message we need to give people is get out and walk. Any speed is fine. Some speeds are better than others, but get out and do it. ”
Hence it is advisable to walk, do some vigorous exercise if you can and eat healthily to lose weight and get rid of your obesity.
