Walking To Lose Weight

As I mentioned in my last post I rebelled for a while by changing my walking to lose weight blog details from the accepted SEO standard of keyword optimization by playing around with some alternate keywords. My last few posts have digressed into business and have also attracted a number of business related comments and inquiries.

Having satisfied whatever desire to break the rule I felt at the time, I have returned to my first love which is walking to lose weight as a title. It seems much more meaningful to me and is a cornerstone of my well being strategy. Just as an alcoholic may think it better to see himself as an alcoholic even after numerous years on the wagon, I like the idea of keeping my weight loss maintenance through a walking (to lose weight) program.

Also as successful weight loss through walking requires preparation on the part of long term over eaters and under exercisers, the same is true for home based Internet Marketers when first starting out if you have worked for a large organization previously. The routines, responsibilities and logistics of working from home, and for yourself, make it normal to require a transition period for learning how best to create a high performance lifestyle.

The advantages of walking as a daily activity for home business owners is enormous- stress relief, creativity, mood control, health and energy improvements, physical well being, etc.

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When I started this blog as Walking to Lose Weight around August 2008 I was only aware of myself and how it would help me to walk as a weight loss strategy. I had been told that as a total newbie to Internet Marketing, doing it myself (that is without spending thousands of dollars on professionals doing it for me), to stay away from weight loss and physical exercise, as SEO blogs. The level of progress within the walking to lose weight keyword category testifies to an amazing and to me wonderful new emphasis on walking as an exercise, and its many benefits but primarily the benefit of weight loss.

Walking helps me with other areas of my life: it gets me around particularly in those periods when I have been without a car; I walked to school from kindergarten to the end of high school; then walked extensively around the university campus; it is a pleasure when living in particularly attractive areas to walk with friends for them to enjoy it with you, etc.

In other words I have never been adverse to walking other than in too hot weather.

The success of walking for weight loss as a public strategy meant that the monetary benefits from my blog almost matched my enthusiasm!

As a weight loss strategy it has been a long term goal for me to replace the short term diets and exercise with a lifestyle which supported my ideal weight.

Right now I feel very satisfied that everything in my life is better!

When I found that ‘walking to lose weight’ as a keyword had increased in competition enormously I changed the blog name to Walking for Weight Loss.

Walking for weight loss symbolizes  something bigger for me: it is the platform for change  in all areas of my lifestyle.  I changed  a 45  year life pattern-I’m talking about  the shape of my days not the shape of my body which also did change significantly- and my attitude to activity. My world view is different and healthier.

My world view now supports using a significant change in one area of your lifestyle to  create a new world view of yourself. Walking for weight loss has been this for me.

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There is a definite place when walking for weight loss for all lengths, intensity and venues. Walking DVDs are a backup tool for instance when going outside, or to the gym is not viable. The variety of  walking options blends beautifully into most lives when a little thought and persistence is applied.

Walking to lose weight can become a part of participant’s lifestyle however to do it successfully your lifestyle must adapt. The type of walking must be what suits you and over time this will probably alter as you move through a series of life changes.

Setting up your own business can also require a major lifestyle change.  It may happen gradually, but eventually it changes your life. Keeping in balance during this process is a major benefit.

This is why I am a fan of one hour walking. If I am feeling anxious or annoyed about a work-related issue, have been stymied in some way from direct action, awaiting resolution of a problem, etc. then a walk often lifts me totally-creates an inspired solution, calms me or creates new ideas, enough to re-focus and bring renewed creative energy and success-thinking to what I am doing. In a new home-based business some activities are less diverting than others and often the support of colleagues is not there in the same way as within an organisation, where it can be taken for granted. Or some aspects of your business through confidentiality or technicality, are best left unshared.

Even with weight loss there is division over whether walking alone or with others is best. Much research supports both arguments but successful long term losers tend to do it alone. The focus and commitment is theirs. Supplement it with others but remember where the responsibility lies. See the benefits of walking for weight loss as also benefiting your business in direct ways: That solution that came during your walking for weight loss; The even tone you can maintain as stress levels decrease.

Focus on your business but walk for one hour and you are soon weighing less and working better. One hour of dedicated walking is 6,000 steps extra added to that day. Anyone targeting 10,000 steps daily, can appreciate how much this contributes towards that goal. Yesterday was my regular shopping, bank, pay bills, day and combined with the one hour walk I did over 17,000 steps. The day before was less active although I prudently put in a few extra steps when I could, and with the one hour walk, did 11,000.

I have gradually built up walking to lose weight to one hour on most days. Occasionally there may be reasons why this slips, either deliberately or not, such as sickness, but this one hour is bringing a lot into my lifestyle and I miss it if I’m not doing it. However just adding in a one hour daily walk is not an overnight accomplishment for most people. It requires changes in discipline.  It requires ensuring that it adds value to your day.

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Spring time and walking go together! What happens when the summer heat kicks in when walking to lose weight?

Summer is the only time I enjoy using a gym. It is a fantastic back up for when I don’t feel cool enough to vigorously exercise. The best walking for weight loss in summer is my favourite DVD in the air conditioning at home.

Some tips for walking to lose weight when the weather is hot or humid:

Hydrate carefully. Too much is not a good thing either but do make sure you’re sipping small amounts regularly. If you do vigorous exercise in the heat try the old trick of weighing yourself before and after, replacing the difference in your weight with its equivalent in water.

Avoid the heat of midday for exercising outside. Use sunscreen. Wear a hat and cover up in light weight clothing appropriate for exercise.

Even when exercising in air conditioning, if the temperature or humidity generally is high, your body temperature will go up more quickly than it would in winter. This is because your body is already working harder to keep your median temperature low.

It may be that the same amount of exercise you always do is actually more tiring at this time of year.

It is important to get your heated body back to normal as quickly as possible if you have done too much. Use a towel or washer wrung out in iced water on the top of the head. Repeat until a lower or normal temperature is achieved. Or tip a bottle of water over your head.

Dehydration means thicker blood, which requires the heart to work harder to push it around your body. Keep the water up!

Try some strengthening exercises to insure against injury if you’ve just sat through winter and spring. Walking is the best way to start back into exercise without over doing it but even then some parts of your body may need some special attention.

E.g.

ankles-use a step to stretch the tendons by standing with your toes on the step and allowing your heels to go back over and down below the step a few inches. Hold for 10. Repeat 10 times. Stand normally then rise onto your toes for a count of 10. Repeat.

toes- pick up marbles or other small objects with your bare toes to strengthen them.

calves -stretches will alleviate tightness.

thighs- these muscles can be strengthened by lifting the knee towards the chest while standing. In the meantime try walking up steep steps slowly.

Walking to lose weight in summer is cool!

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The story of this 78 year old nun who leads an extremely active lifestyle, makes me aware of the standard of well being which is acceptable for most people at 78. And it ’s not a high level of activity. Often health is an issue, particularly aggravated by over weight and “aging” body dysfunctions. Walking to lose weight is ideal for the older person needing to lose weight, although it may require starting very slowly, and with assistance.

Over a life many of us consider the older we get the better off we will be if we decrease activity. It’s easier to get others to do the running about, and each neglected body part becomes more achy.

Generally speaking, as we age, we don’t feel older, until our bodies start feeling that way. If then we connect the two and decide that we are old because our body doesn’t work like it used to, or vice versa, we are accepting a convenient myth. It’s convenient because it saves looking for another answer but it is not an answer that I like.

It seems obvious to me that as this first generation of long lifers enjoy an unprecedented aged lifestyle, those of us coming along behind will learn from them and make the changes necessary to enjoy excellent health into our longer lives. Until we saw, en masse, the results of years of neglect of physical and mental well being, we did not make a decision to take responsibility for this side of our lives.

Madonna Buder

Previous generations enjoyed the concept of having younger generations take on the physical “burdens” of life for us, and this was seen as a reward, a respect for all that that person had contributed throughout their life. In part because the baby boomer generation is much larger in relative numbers than older generations previously, and because we demand or expect more from our lives, we want better than a slow decline.
Nun, Madonna Buder, is now 78, but is 75 year old in this photo, after winning a triathalon.

“At the age of 47, a priest suggested she try running for spiritual enrichment. At 52 she added swimming and cycling, and she hasn’t looked back since.”

Yes, she is exceptional. For right now.

A 52 year old plastic surgeon does extensive gym work for both personal health benefits and to look good. His training program is “like that of a 25-year-old who’s into bodybuilding.” Body building proponents often look exceptional into old age.

Walking to lose weight is not in this league. This is a good thing because walking is easier and the benefits add enormously to the functionality of a life, especially putting fun back into physical activity. Weight loss and physical activity, separately and combined, have significant health benefits.

Everyone has to start. Walking is a fun, easy and age-appropriate, weight bearing exercise.

Using a pedometer is great way to assess the amount of steps a person normally does. Increase by 10% each day, if possible. For some a walker or other support device may be necessary. Local shopping centres often arrange special walking times for the disabled or frail, which means they use the air conditioned environment at times when others aren’t there. Usually a health worker or volunteer will assist, if necessary.

At home, use a walking DVD. They are “adjustable” and can be used for company initially until you are comfortable doing the more vigorous movements. Always modify to your level. Start with 10 minutes of the program and see how your body responds. Add to your walking as you improve in stamina. Leslie Sansone has some suitable titles although the ones I am recommending are designed for who can do at least 3,000 steps a day, and still be comfortable.

Be part of the walking to lose weight revolution!

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