Walking To Lose Weight

So I’m walking to lose weight…again! Not really. I like to remind myself that this is the overall goal but the rest of the time I’m all about making this a good feeling activity which enhances my everyday life and to then devote some time to organizing it that way.

I’ve looked at different options to introduce some longer walks into my routine and so far September is shaping up fine. One option I have adopted is the use of a pedometer. Right now I’m still awaiting it’s delivery. I have been delighted however to read that a University study found that weight loss generally results even when walking participants use a pedometer, but do not diet. The way it’s used makes no difference and the longer the program the more weight lost. Study reported here.

I find that tools work. But the reason for this is they make the whole thing fun. Yes they have a function. Counting steps tells you if you need to put more of them into your day, then you can find reasons to add steps. Music makes it easier to pick up my feet up and walk with enthusiasm. My little cross over the shoulder bag which has a place for all the essentials (keys, money, cards, mp3 player) means I can go for walks anywhere, even to shop.

Other backup in case of bad weather include walking to lose weight dvds.

It’s also a case of re-thinking some things you do by car which could be done walking. You might be surprised at who will want to join you.

Now that you’re walking to lose weight you will want to enjoy the walks in the way that works for you.

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As I get ready to put more fun into my regular walking program I’m investigating pedometers. It’s too soon for a decision. I’ve set myself a goal to do a special walk on each weekend during September. Once I have my pedometer the mileage will take care of itself. Up until now I’ve simply been using the online directories to give the distance on foot. This does mean that I need to stick to roadways. Of course I can simply drive the route by road and get a mileage that way. An additional walking for weight loss approach is to use a dvd walking program.

I am enthusiastically expanding into dedicated walking in addition to my daily activity. I so enjoy doing those little walks around the shopping mall or to pick up something, visit somebody, even hanging out the washing if I can. When I take a break from work, a little computer-cramped, my body feels fabulous as I use it’s muscles. This is why at this stage I still like to include little instances of activity which delight my day. To simply put large distances into my week could mean taking away the joie de vivre from normal walking. My body can be tired and any added activity seems a burden rather than a joy. I love my work so I want my body to feel good when I have a full day ahead of me. Exercise adds to my ability to live an abundant life. New goals are aimed to maximize the feel good factor. This is what keeps me motivated to continue to walk for pleasure and to enjoy the many benefits which rapidly accrue from walking regularly.

The preparation is fun itself. I’m finding out what distances I normally cover. I’m assessing pedometers and am interested in the computer types but am having some trouble finding a mac compatible one. I’m looking for interesting walks to do and arranging friends to join in.

I have come to embrace the accessories that make life habits seem renewed or that refresh my interest. Multiple “toys” do stimulate one’s fascination in any area. Walking is also open to this sort of continued inspiration. New ideas, new friends, new magazines, the latest books- all contribute in keeping the ‘love’ alive. it doesn’t matter if something you thought would work out doesn’t because it still adds to your ability for introducing walking activities you will enjoy into your life.

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Having fun helps! And remembering what it was like as a child. Or watch children at play. They play until exhausted because it is fun. And what is a major part of playing outside? Action! Pretend games! How do we get a child to do something they are resisting? We make it into a game!

A partner in play for walking is the pedometer. Certainly it is possible to walk happily without one as I have done for some time but in my usual pursuit of variety it seems a good time to reinvest in one. Why? There are 2 main reasons- 1. it makes keeping track of what you are doing easier; and 2. it enable you to build in upgrades to the intensity of your workout.

I am gearing up for a challenge game where you set a target for the month and then count down as you achieve it. There are many such games which encourage walking by adding in achievement or fun. The one I am going to do is a walking forum and there are a many variations. Another site for making walking a game is Walking With Attitude. And the beauty of these approaches is that the activity can be inside or outside. You can go from one to the other and it all counts.

So after several years of not using my pedometer I am about to start using one again. However, my first one has long gone having not survived it’s extensive use. Since then I have been able to convert to time as a measurement because I had used the pedometer enough to get an understanding of the various distances I was doing, and in what time. I also supplement my outside walking with the treadmill in the gym  or walking away the pounds, when the weather discourages me.

Having used a pedometer in the past I know what I want it to do and why I want it. I will write about the process of getting and using a pedometer in the next post.

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It’s a good idea to know why you are walking. At some point in your life has it all seemed too hard? Yes you want to lose weight. Yes you want to be a healthy person. You concede that this probably requires discipline. But getting “it” together longer than a week seems increasingly difficult. Well Michel Clark from Racine in The Journal Times (http://tiny.cc/walk411) says that making the right decisions could be the biggest factor in your success.

He’s talking about lifestyle change. The mental thing is really important. In my personal experience if you want success there is something you need to understand. I’ll use an example from another part of my life.

I had been thinking for many years that art looked like an area which I could focus on for personal satisfaction and the joy that comes from creative endeavors. Other than looking at what other people had done and some childhood painting classes I had no experience but the idea of having colorful handmade designs on my walls, was very appealing. After all I love color and that’s a start.

Then I went to work for an artist’s paint company. This was amazing! Mind expanding! Changed my life!

Have I taken up painting? NOOO!

I learned that being a painter is a way of life which I didn’t want to pursue once I left this company. It takes real commitment either as an amateur or professional. Coming from my background of little experience and any talent buried, it would require a deep desire to make these changes.

But I know what you would need to do to make it a joyful hobby.

1. Make sure you’re doing it for the fun.

2. Keep in mind what result you’d like such as making new friends or painting a family portrait.

3. Seek out information from a variety of sources and find out what sort of experience you’d like-

what style suits you
do you need teachers or are happier alone
what materials do you want to use
how much does it cost
can you do it locally
are the resources you need easily accessible

It’s the same for walking- to lose weight it needs to be fun and easy for you to do and for it to become a part of your life which is as natural as breathing.

The first step to losing weight is deciding you want it enough.

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I’m always looking for ways to keep walking fun, at the same time as walking to lose weight. I want to be constantly enjoying both the activity itself and the anticipation of doing it. Occasionally adding in a special event centred on walking is a great way to boost your enthusiasm. Something like a visit to Taronga Zoo in Sydney, is a spectacular day out and an invigorating (read weight loss inducing) activity. Taronga is sooo hilly!

Now (late winter in Australia) is a good time to go- the weather is sunny but a bit cool making that big hill quite enticing. After arriving at the wharf by ferry you start the walk from the bottom. (Do not take the cable car!) This means that you walk vigorously to the top and leave the enjoyment of the spectacular harbour views and animal shenanigans to a more leisurely walk down. Believe me it is the most amazing place for a stimulating walk.

I read in the Georgian Talk Gwinnett! ( http://tiny.cc/walk602) that locals have requested their zoo institute a walking to lose weight program as a way to routine walk in a safe environment. I agree- whether you’re a regular zoo walker or use it once to boost your weight loss, you will love this way of burning off calories.

In particular I like 2 things they have to say. One is their first suggested priority and the second is their last tip for walking to lose weight.

1. ” Shoes. This is the most important factor of walking. Comfortable sneakers with sox (or footies) are the rule. Skip the exercise sandals, flip flops, and anything else that does not securely fasten to your feet.”

Although this is supremely true for zoo walking it is also a basic for any person wanting to walk reasonable distances.

An excuse often given for not walking is that it is too hard because it hurts some part of your body, the surface is uncomfortable (whether gravel, rutted road or numerous other variants) etc.

You will only successfully walk your way to a fabulous life if you have suitable shoes for walking. This means ones that suit your foot. They may not be “walking” shoes. And they need to be suitable for the surface you are likely to be walking on. Learning to love this way of exercising means setting yourself up for enjoyment. Along the way this requires some equipment. For instance, i need a sun hat for some times of the year.

In an article by Vicki Conwell (http://tiny.cc/walk621), she quotes a specialist podiatrist in sports-related injuries who advises that because each person’s feet (and each foot) is different, and it is not known what the best conditions are for walking, for instance soft surfaces or hard, the best choice of shoe is very individual.

This does not mean expensive or personally designed shoes, more like a process of try it and see. I know that I like different shoes in summer to winter, rain to dry, but these are not all exercise shoes i.e.runners or joggers etc. for instance, I love the lightweight, flexible, really cool fashion sport shoe I wear both for walking and to go out.

I have copied this list from the Royal Adelaide Hospital Centre for Physical Activity (http://www.cpaa.sa.gov.au/benefits_exercise/walking.html) on what to check for when choosing footwear for walking.

* Shoes with a tough outer layer of rubber and a soft mid- sole that runs the full length of the sole;
* Uppers of high quality, breathable material, such as leather and/or nylon mesh;
* Lace up shoes are preferable;
* Comfortable padded heel collar;
* Firm heel counter (that cups the heel) to give stability for the entire foot and leg;
* Substantial arch supports;
* Entire shoe should be designed to absorb shock;
* Well fitting toe box;
* Heel should be held in shoe, well cushioned and supported somewhat higher than the rest of the foot;
* A sole designed specifically to enhance smooth heel-to-toe motion;
* The toe box should allow ample room and toes should not be tight against any part of the shoe;
* Remember to wear cotton or woolen socks.

And back to the zoo’s suggestions.

2. Consider walking in bad weather.

I like this because it is important to keep the decision about whether we walk today in our own hands and not see ourselves at the mercy of the weather. I will write more about this another time, however. A walking for weight loss dvd may be a better alternative for you.

Happy walking!

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