Walking To Lose Weight

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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When walking to lose weight what is healthy is individual. In our abundant lives we most often have choices to make rather than have or not have, and so the question is…which is healthier for me? Don’t let other people tell you what the right choice for you is but be aware of the consequences of your choices and choose those which you want. Most often this is between what short term joy comes with a choice such as eating a bar of chocolate watching television late at night and cutting down the time required to reach the longer term joy of fitting in to a favorite dress.

1. Making It Easy.

Making it easy is the first way to trick yourself into losing weight with exercise and controlled eating. Whatever activity you are already doing, make it easy and fun to do more, and more, and more…

Make a list of the foods you like which are also going to give you the results you want. Be conscious of burning calories while you’re walking.

2. Be Creative-Loose Your Inner Athlete.

Use creativity to make this decision into something interesting and relevant to you. We put our creativity to use all the time. Now use it to make walking to lose weight successful. Let it be a ‘something wonderful’ in you life.

Use natural parts of your day to support this:
Do you like to party? Make a perfect evening out by combining fun, socializing and being seen with standing, dancing, moving-a lot, even all the time. Eat sparingly and small amounts. (Eat before going out, something lite.) Limit sugary drinks (which includes alcohol). Dilute drinks which otherwise would be high in calories with low energy soft drinks or water. Watch out for energy boosters with high sugar content. Have a cup of unsweetened coffee as an appetite suppressant. Drink lots of water.

In any way you normally enjoy yourself, integrate walking into it, in a way that shifts your approach from hardship to joy. Express yourself through this activity. Make it a part of you, an extension.

3. Use Walking Support Systems.

Be dedicated to attracting friends, tools, inspiration which are also focused on walking to lose weight. Take only those with you, on this particular journey, who support what is positive about walking and weight loss for you. Sometimes walkers like to do it on their own. It can be used as a time to listen to music, a book, a study tutorial, an uplifting lecture. It can be a social opportunity if this is what you prefer, by joining a walking group, gym or a friend. In addition there are many ‘support’ tools, different from devices such as pedometers and of a motivational nature, which are not necessarily social. These include magazines, online clubs, forums, blogs, corporate sites, etc. I like the About.com walking forum, and for example, have set a walking target for November, there. Also I’ve started a FriendFeed room for anyone interested in asking questions or making comments, posting interesting websites, etc.

4. Attitude to Walking is Everything!

Shift from a fear of losing out. Instead of seeing this choice as giving something up, see it as adding to your life. Healthy weight loss is a good feeling part of life. Allow evolution from fear to joyful appreciation of this additional focus. Everyone changes constantly. This is normal. Often we feel at the receiving end so this is an opportunity to be at the focal point. If a friendship seems threatened it is commonly the friend’s fear of losing something they enjoy from your relationship. Find another way of being in their life which also allows you to change and satisfies them. If a healthy life is incompatible with your friendship, end it.

5. Maintain balance.

Emotional balance is what will help you the most. It’s not so much a trick, as an awareness: Drastically changing by cutting down food will affect you emotionally; Increasing exercise vigorously beyond what is normal for you, continued to over tiredness, will affect your emotions. Aim for emotional balance and ask for support on forums etc. if a new approach isn’t working out. Allowing emotional over balance to get out of hand in an attempt to lose weight quickly may negate any positive changes which you have made and produce a defeatist attitude. Focus on fun. Reward yourself constantly, with something you like at the end of the day. Perhaps one small glass of white wine, diluted with ice. Don’t finish the glass until the ice has melted. If you are thirsty have a glass of water before the wine. Also find other ways of rewarding yourself which don’t involve food or drink. Time to relax with a good book, outside enjoying the sun, with nothing to do for an hour, might be your idea of a reward.

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