Walking To Lose Weight

Even if Wii Fit is not exactly walking to lose weight it is such fun that it feels more like walking than “exercise”. However because Walking to Lose Weight ascribes to the belief that variety and feeling good make for a successful weight loss program the Wii Fit is a great addition to anyone’s repertoire.

Have you spoken to your friendly Wii Fit trainer recently? I have just pulled the console etc. out of its extended holiday hiding place and then needed to change the batteries in the remote control. This is what happens with extended disuse.

One of the tools on Wii Fit which helps with a weight loss program is the BMI and goal setting. While the Walking to Lose Weight program is not an advocate of constant weight monitoring the regular periodic check in to see the results or lack of them, is beneficial. While an absolute proponent of the slow and steady process for weight loss, there can be perceived effort without result which requires analysis.

Weight loss requires balancing fat reduction and muscle building. It is possible to do one without the other which is not what is really required. BMI is not the absolute criteria because it has its weaknesses but it can give some guidance as to how you are going on this score. As muscle builds you may find that your ideal weight is now heavier than it used to be say 15 years ago. Is this really a problem? For some it is but it only requires a slight revision to your thinking to realise that the number on the scale is not generally public information. It is like the other fallacy that developing the musculature in women results in a freakish look. This can be a concern to some women even though there are countless examples of beautifully feminine women who do weight work, because there are also examples of women who’s look they don’t want – the question becomes how do you know which is the right way or where to get the best advice.

Generally the best idea is to look at the trainers or advisers, gym regulars or class attendees of the program you are considering – how do they look? With the in home programs generally the look of the trainer on the dvd will give you a basis for understanding the look you are heading towards if you follow their guidance.
While walking dvds are a definite advantage for the serious at home weight loser, easier and require less thought to use, the Wii Fit has extra charm and builds in a variety of exercises and keeps track of your progress. I find room for both types of indoor walking.

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Think of it as a new hobby. Most walking to lose weight enthusiasts naturally collect friends, tools, books and magazines, favourite stores and websites. There is always the world of difference between your starting point and where you end up. As you become involved in what you are doing and aware of alternative options or ways which could be better then a positive flow of energy beckons you onward. Just adding the incentive to your walking program of new and invigorating ideas can gain extra walking time and weight loss.

Social walking groups and guided walks abound in most areas. In the city look for tourist routes or architectural walks. Check libraries, council or community service centres, tourist information, both in person and on the web. Websites do not always make the information you need readily available- what you are looking for may have different names, hidden links, be called something else.

If you are dragging yourself into clothes you don’t like, walking streets you don’t like, alone when you’d prefer company or vice versa, hating every minute, feeling angry or doubtful that you are achieving anything, then stop! Before you move further, what do you want? Do you really, really want this to work for you? A positive mental attitude is necessary for you to be successful with the long term program of calorie restriction and exercise. Weight loss programs such as Jennie Craig, Weight Watchers or The Biggest Loser, using Leslie Sansone’ walking dvds or joining a weight loss forum are all successful accessories because continuing to do something you hate is soul destroying and any tool which enables positive mental and physical application towards achieving weight loss is valuable.

Having accessories which support your intention of walking and walking, then doing some more, are a lifeline for most weight loss or health motivated walkers.
What appeals to one may be the antithesis of a good time for another, which is how finding a way which suits you can be the answer if you’re having problems dedicating the time to walking which weight loss requires.

When it comes to enjoying walking to lose weight everyone has their own way of doing it. Has the thought of getting into your brand new Gore-Tex Ecco shoes made the difference for you today? Sometimes it’s technology like the iPhone or latest Smart Phone with navigation and journaling capabilities. Others love the challenge and do half or full marathons. Nature lover? Easy, become a hiker.

Sometimes it’s as simple as walking out the door.

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When walking to lose weight causes pain it is understandable that some are reluctant to do it. But it is not the end of the story. There are various options which can be incorporated into your daily routines which have long term benefits for becoming active again. One aspect which is fundamentally important of course is overweight. Walking isn’t called weight bearing exercise for nothing- you are exerting up to 4 times your full body weight as pressure on to your hip joint during the process.

Walking to lose weight is possible with arthritic hip problems. In addition to the weight loss, bone density and strength improve with weight bearing exercise. This generally increases mobility and movement; and decreases pain. But…if after walking for a longer period the hip or joint is swollen or painful then you may need to improve the movement and flexibility of the hip joint first. Using hydrotherapy processes (special exercises in warm water) improvement in joint flexibility will assist in walking.

Walking for weight loss as well as appropriate calorie counting will result in weight reduction. Even if you can’t walk some forms of exercise are still possible. If you have restricted movement in the lower body it may still be possible to use the upper body for exercise. The object would be to burn calories and build muscles while doing weights or other arm workouts.

Walking on outdoor surfaces which are uneven, have obstacles requiring lateral avoidance movements, or with height differences etc. can test the hip joints (and other parts) beyond their current ability. An obvious option would be to walk on a treadmill or dedicated, smooth-surfaced walking path. Get direction from fitness experts as to a treadmill which best suits your circumstances. Qualified gym trainers are experienced in the needs for various conditions, don’t think their work is limited to the body beautiful.

Accepting your condition is a good thing but only to determine a starting point. Unfortunately when a quick solution isn’t obvious many people call it quits. Recommended frequently in this blog and as with most things in life sometimes what you want to do requires a little setting up. If you can’t start from other people’s Day 1, what you may need is a preseason or preparation. And if you can’t do this yourself than you can pay other people to be enthusiastic and motivating, do the thinking and planning, everything except doing the walking or exercises for you.

Walking to Lose Weight’ General Advice for Starting Out (for those with hip or arthritic problems):

1. Slowly increase walking allowing your body to adjust to the additional and sustained movement. The hip joints are under much more stress when the gait is fast so gradually increase from a normal to a brisk pace.

2. Ensure the surfaces you walk on are suitable. Indoor or smooth path walking only.

3. Have appropriate footwear-for instance, not too heavy if you have strength issues.

4. Gentle indoor exercise may be a good beginning- use the Getting Started section on the Leslie Sansone guided walking dvd, but remember as with any of these programs, even with a personal instructor, if anything causes pain or discomfort, stop and if possible start again but modify the program to suit you. Start by slowly easing yourself into the program and without adding any of the extras such as weights, gradually increase the walking until you can do up to the total 18 minutes.

5. Stretch the hip joint prior to walking and after. Use this simple version of the hip flexor or a standing hip flexor stretch.

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It’s often the way that when doing something as apparently simple as walking for weight loss and all the other benefits which regular walking brings into one’s life, some people do it wrong. Like it or not, we are all individual, and lifestyle and physical factors make a difference in several ways to the walking to lose weight regimen perfect for you.

Factors which affect weight loss:

fitness level

weight

sex

age

height

lifestyle

health

In particular height and weight affect calories used in any particular activity such as running or tai chi. Since it takes an additional 3500 calories burned to lose one pound of fat this can make a difference when counting calories.

Body composition will also affect the number of energy units used daily and when exerting yourself. Men and  heavier, taller, fit people burn more calories. As weight is lost the calories burned for an exercise is less than when you weighed more.

Another one of the reasons why the intensity, or form, of exercise requires constant changing is to prevent the body accomodating the new level of fitness, streamlining its performance and using less calories in the process.

The recent study reporting a precise measurement for what constitutes moderate exercise is a great benefit for all of us who walk to lose weight. The required 150 minutes in a week of moderate exercise is equivalent to 3000 steps in 30 minutes. This is a brisk walking pace.

Pedometers are so important as a weight loss tool. They help you keep track of activity; motivate you into walking every day; into doing more to get the steps or distance or minutes higher. Now by counting steps and the time you do them in you know if what you’re doing qualifies as “moderate exercise”

Variety is also very important when exercising to prevent weight maitenance rather than weight loss. This information on steps takes away the differences caused by heights and the effect on individual distance and time achievements, and accordingly is a great way to start an weight loss program. A stroll for some is a rapid walk for others so combining number of steps with the time it takes gives everyone an understanding of the term “moderate”.

However to achieve weight loss over time, changing between types of exercise is very benefcial. This is why many walkers on weight loss programs combine any number of differing activites within their exercise program. A good example comes from the Leslie Sansone’ Walk Away the Pounds dvd. Here Leslie says that 2 miles in 30 minutes daily is all you need when walking to lose weight. However she adds lots of additional movements including step and arm variations including using her weight loss balls for a high calorie burn.

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Forcing walking when ‘against’ it could be the end of walking to lose weight for you. When you are out of alignment with the process pressuring yourself to do it could be detrimental to the overall goal of losing weight. All that is needed is a lightening of the tone generally as much weight loss success is determined by your attitude rather than your ability to do something. After all most of us can walk, most of us can, and indeed have, lost weight.

The most important aspect of an ongoing walking for weight loss lifestyle is to feel good about it!

Find a way of lifting your mood or changing your position on something. For example if you always do a particular route, time, class or profile- change it. The adage that change is as good as a holiday has lots of good thinking behind it. Added to that is the recognised benefit of walking to lift one’s spirits.

What could you make different about walking to lose weight today?

Some ways to do this and break a cycle that is getting you down:

Go to the shops and walk around to ger prices etc. instead of phoning or doing an internet search. Remember it is the time saving technologies which in many instances have taken out exercise from our daily lives. Add some of these opportunities for activity back into your life. So if you are a shopaholic use this!

Play with the kids at that next family party by participating or creating active games which they love. Or if they’re older go to a game and take every opportunity to jump up and cheer, do a victory dance-for both sides!

Take your walking dvd to a friend’s place, babysitting or when traveling.

Cultivate a level of indifference to what others might see as normal. After all anything you put time and effort into is important to you-don’t take advice from others to whom it isn’t important.

All the little accumulated successes enhance your confidence in the walking to lose weight process. Notice that you are feeling better-that in itself is a success! Count them all.

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