For this reason any weight loss process is more than ‘exercise’ it is a lifestyle decision. For the same reason it has to be a lot better than ‘old style’ exercise or diets.

Let’s look at your support structure. Does it include a variety of exercise options that include all weather  and circumstances? Is it generally financially sound and not at risk of dropping off when other commitments get in the way? Can it withstand the occasional injury or health problem?

Walking to lose weight suits modern lifestyles. It is flexible, cheap, feels good, and most ages or ability can do it.

Walking to lose weight is a  popular choice for weight loss exercise and my observation over the last few years has an increasing number of walkers out on the streets and  not just in the pretty or scenic places. Running also has become sexy as exercise and attracts an increasing number, especially men, although plenty  of women indulge.

The largest consumer research report in the USA over the last decade found that the majority of those researched who had successfully lost weight and then maintained most of that weight loss for the next 5 years, continued their exercise program during those 5 years post weight loss. Walking was the most popular exercise for weight loss. It was a mainstay with successful losers who then chose a variety of exercises that they enjoyed to add to the variety and feel good factor.

The latest accessory to most exercise and weight loss is the use of the Internet for support, information and assistance on technical issues.

There are a variety of styles of web support and it can be a great asset for a daily routine. Check out some of these links for free  examples:

The Fitness.com Newsletter

Map Your Walk

About Walking

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So the first thing to point out is that walking to lose weight is different from walking.

Walking itself can be beneficial as a means of getting around, aiding digestion, enjoying fresh air etc. The real benefits come from regular exercise walking that includes a minimum 10 minute heart rate increase to a level of deep breathing. These benefits are also life enhancing: lowered blood pressure, mental clarity, stress relief, weight loss, general health and well being…

Weight loss exercise to be maintained should be a feel good exercise! For most of us that requires variety. Walking is a great addition to any exercise program and can stand alone by building increased intensity into it with longer/ harder walking to lose weight or adding other exercises to walking.

Walking to lose weight is the best starting point for those who are not currently exercising and haven’t for some time. Injuries or disabilities aside most people are able to walk. Any increase in walking to lose weight acts as exercise for those who are essentially inactive.

Getting started is easy-just do it.

Find some way of reminding yourself that in fact you are a person who has what it takes to find a solution to any problem that may get in your way initially. Being open to finding ways around any problem is a great way to start.

A first step might be to sign up for my free Tips to Walking to Lose Weight that delivers weekly practical tips for walking and weight loss. These will be thoughts and solutions that you may use for inspiration or put into use.

Good Vibes Group:

I am taking the opportunity to talk to those who have interest in letting exercise and weight loss be a positive influence in their lives. This group will be starting shortly and all information about it will be provided by subscribing to the Tips to Walking to Lose Weight list. The group will be small initially so register your interest as soon as possible.

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This video below is fun for me because when I first started Walking to Lose Weight blog I wrote a post about avoiding excuses for not walking and included a video with the same topic and from memory the same doctor talking about walking for weight loss in the rain. In the first video he was holding an umbrella! Walking to lose weight is a lifestyle because of the dedication you demonstrate when overcoming the ‘issues’ that you can choose to let get in the way, or choose to look for answers or solutions to resolving the obstacle.

The first step is to make an attitude change if for some reason the ease of starting walking has led you to believe that you will never have to change your mind or food habits, make decisions supporting your new hobby and try doing it differently occasionally.

Walking in the rain or going to the gym, using a treadmill at home, walking early morning in the  local mall…These are some examples of solutions for weather problems that I use all the time!

Think of it this way-I am an active person (or becoming an active person) so I will do what an active person would do under these circumstances. An active person feels better for exercising so prioritizes it, an active person sees benefits for herself and others (children, partner, other walkers) from her activity, so feels good about doing it. An active person finds way to make walking, exercise, running more than a means to an end, because there is no end. Old age is not about sitting back and relaxing! Use the extra wisdom you’ve gained from those years and enjoy living.

However tiredness is a potential problem that can be resolved with trial and error. How much tiredness is from muscles and joints getting a workout for the first time ever perhaps? How much is from physical exhaustion? When you increase your level of exertion such as I did from the beginning of this month it has an effect on your tiredness during and at the end of the day.

Take a lesson from athletes and take care of yourself with proper treatment of injuries or concerns. There is a vast array of creams and potions for strains and blisters etc. so use self care first unless you have done something serious where professional help is necessary.

For hints and tips for how I stay above the real world issues that could prevent staying focused on walking to lose weight join my free mailing list for insight and advice from my ebook.

The point is to do as much with what you’ve got until the time you can develop higher fitness levels or have reached your personal limit. Stretch those boundaries to determine just how far you can go.

Keep on with the walking even if at lower intensity until any physical ailment resolves itself. If you are really tired then sleep-an early night or cat nap worked well for me when long work days added stress to the list of issues. Walking aids depression sufferers so it may actually be the ‘fix’ needed.

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Because of this it can also come undone when the other layers of requirements are added if the whole basis of walking for the walker has been its ease. Adding 20 minutes a day is generally easy -remembering to do it being the biggest problem for most at this point.

After that it is the refinements to the walking to lose weight process which continues the weight loss and health/fitness increases, as well.  The first step is to get going and become a regular walker. Then once this is established start reducing the calories and volume of food eaten. Continue to upgrade the walking to lose weight process.

What is required:

• starting;

• adding to the time or intensity  level;

• watching what you eat;

• make sure you drink enough;

• correct any mistakes e.g. eating too little;

• add to the variety to stress muscles for higher calorie burn;

• repeat the process.

Stress, worries, physical changes- all have a detrimental impact on our bodies if we let them. Avoiding letting them requires strategies to avoid this. It is far easier to correct these as you go then try to back track and undo the cumulative effects of long term physical well being neglect. This of course is different from, although may include, medical care and wellness which often overlooks physical well being as a criteria.

The simple process of walking to lose weight can introduce general well being along with the weight loss which also contributes its own health benefits. However once you had successfully added the twenty minutes walking to lose weight each day, the game moves on- now it is time to do this twice a day, or add in an hours walk on the weekend, etc.

There is a lot to refine to determine exactly how you can get the best results for you. We recommend our newletter which is for those who want more positivity and energy in their lives daily! Sign up for The New Walker on the right hand side column and become part of the new-style walking to lose weight community.

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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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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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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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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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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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I love doing things for myself again-those body care things like facials and body scrubs. My hair looks better. I swear!

I’ve said before that I had a time in the past when 2,000 steps a day was a highpoint of my active life. I also spent a lot of time in bed. And I lost weight! This is also typical for those recovering from long term illness or disability.

I misguidedly thought this was good. I was down to a weight that had seemed impossible. Of course I had lost muscle and gained fat. I thought that it didn’t matter. As I started improving and moving around I started eating and gained a lot of weight, again mainly fat. Then I started several years of exercising and losing weight and stopping exercise and gaining weight and starting again and losing weight…

Now I have added something which I have never done before, I’ve built a lifestyle which supports exercise, through walking to lose weight.

This change coincides with starting working from home. This requires a lifestyle change anyway. So I am able to combine the changes in a way which is beneficial for both my business and weight loss.

I have a new found respect for the foundation support necessary for success at business. It is easy to take for granted the structures that enable our work when in a corporate environment.

By deciding to buy the tools and assistance which have made a big difference in my home business, I have learned the many benefits of using services or products which simply make it easier to do what you want to do. e.g.back up services for those times when you can’t meet a deadline in time or with alacrity.

With my weight loss program it is the many accessories which bring joy or function to my daily walking. This could be my new shoes or the tiny bags which look good and keep all my necessary bits together, or the personal trainer on the Wii Fit, and my mainstay for rainy weather, Walk Away the Pounds.

Walking to lose weight as a lifestyle takes the pressure off. It means that I know by the feel of my clothes that I am losing weight and trimming. I also know the difference of feeling sure that this is ongoing and will continue while I am doing what I am doing. The first 6 months of walking to lose weight I lost 5 kg. This last month I have lost 2.4 kg. All together just under 15 lb.

Resiliency is the best attribute to bring to life. Bring it to your walking for weight loss path as well. Walking to lose weight requires resiliency. Once you make it through those early days after the initial enthusiasm has worn off and it’s raining and your best friend has given it away, you will glow with the success of making it this far. And the miracle of our bodies can unfold because these wonderful blood and muscle machines have everything you need to be the vehicle for your fabulous life.

See the exercise and diet efforts you are making as deposits in your bank account. It all adds up. I am an advocate of using whatever walking to lose weight, diet, coaching or lifestyle support, assists you in getting there. Choose wisely however.

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