Walking To Lose Weight

Every day I am aware that I want to do my walking for weight loss or pedometer steps quota and usually decide in the morning exactly how I plan to do it for this day. Sometimes though the ‘feeling’ isn’t there: I don’t want to do it, or I cannot see how to do it without stressing about conflict with other goals.

That’s when pedometer steps helps! By wearing a pedometer daily it is easy to get started. In fact the busier the day the better. Make a game out of fitting in extra steps especially when it seems difficult. Walk while waiting, fill in time with picking up toys or clothes (bend and take each item back to its spot individually), walk from the back of the house or the office instead of shouting or phoning.

Walk to the shops. Walk to the other side of the car park. Walk down the stairs instead of using the lift.

Walking for weight loss can be taken too seriously. Walking or exercise can be taken too seriously.

Make it easy on yourself.

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Even walking for weight loss develops the musculature of the lower body and therefore can distort weight measurement on the scales when checking for weight loss. Fat is lighter for the same volume than muscle so trading one for the other can mean that the scales don’t show a loss or (heaven forbid) there may be a gain, while measurements should show a definite decrease. One would think then that measuring the appropriate parts of the body would be the best way to track weight loss.

Well it is…but there is a difficulty in measuring techniques and self measuring especially. How accurate are your measurements?

A good policy is to get someone else preferably a professional who has been trained but a girl friend (or wife) would do, to take the measurements. As this can be embarrassing this may not be your preferred option. If so do it yourself but be sure that you know exactly where you are measuring and repeat it at least one time to check the result. I do the bust or nipple line, under the bust (bra line), the waist at its smallest, hips (largest point), upper thigh and lower thigh (just above the knee) and the arm between the shoulder and elbow.

Obviously give yourself some time walking for weight loss before checking to see how many inches (!) you have lost. How long to leave depends on the frequency and type of exercise. My old routine was to leave it for 10 days of 10,000 steps before checking. Counting pedometer steps is one of the easiest ways to lose weight.

The type of exercise will also affect where you see the results.

Even though we are told that spot reduction doesn’t work and loss depends upon overall body fat reduction, if you measure you will find definite differences in the rates of loss. Weight training is great at sculpting the more difficult body parts. Walking to lose weight particularly walking up hills, naturally tightens thighs and bottom. The top half of the body can be neglected when walking for weight loss so it helps to add arm movements perhaps using hand weights during your walking routine.

We all know about buying jeans or some other item of clothing “hoping” that they will be an incentive for weight loss. How often does that work?

But I do recommend purchasing or finding a piece of clothing which is just too tight. It needn’t be expensive and may not even be something you want to wear but it can act as a demonstration of weight loss. It needs to not do up or strain across buttons etc. then take a photo. Over time check on the fit and notice where your measurements have changed. If necessary look at the photo to reassure yourself that it does now fit better. If certain parts are not reducing at the required rate then take specific action for that area.

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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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A big part of the walking to lose weight process is setting yourself up for ongoing success. We’ve previously mentioned the conclusions of a Consumer Reports analysis of over 20,000 people who’ve lost weight that the small number who maintain the loss keep almost the same exercise and diet routine that led to their initial success.

So a weight loss process requires a lifetime commitment to diet and exercise. This is also why we at Walking to Lose Weight prefer a weight loss approach which is easiest to maintain and is flexible enough to incorporate variety, any number of others, diverse interests.

This is really about activity.

There are 2 basic options. Create specific exercise opportunities such as brisk walking; and increase your activity choices in daily life.

Option one is to take a walk every day preferably of over 20 minutes duration because 150 minutes brisk (break out in a light sweat or do 3,000 steps in 30 minutes) walking in a week will result in some weight loss. For a quicker weight loss 250 minutes weekly is required. I find that to fit in a walk of 60 minutes daily which is the time frame this requires takes some adjustment. Knowing that it also is required to be a new lifestyle means I want to find a way which will enable me to incorporate it into my daily life with pleasure. So rushing in to 60 minutes walking daily and maintaining it over the long term, may not be easy for you, whereas adding in extra physical activity or a 20 minute walk may be more so. As you become willing and dedicated to finding the time for successful weight loss the opportunities present themselves and you make the choices which lead to this new slim life.

There also is the option of walking in private, at home, and the bad weather alternative of using walking dvds or a treadmill.

The latter exercise option of increasing physical movement through daily tasks is most effective if you have been sedentary. In this case any conscious choices to walk further or do more bending and lifting or jogging around the house, will have an effect. The only way to really know the number of steps you are doing is to use a pedometer.

When I started using a pedometer I was astonished at how few steps I did in normal day. Then I increased these by going to the mail box several times a day to check for mail instead of once only when I knew the mail had been delivered, choosing to go to the Ladies which was furtherest away at the shopping centre, taking several trips to the car to deposit groceries rather than use a trolley.

The object is to increase your daily step total to an active lifestyle level which requires a minimum of 8,000 and for weight loss at least 10,000 steps each day.

Some activities result in a disappointing response on the pedometer such as weight lifting so stick mainly to activity which has enough movement to register a correct number of steps. When naturally added activity from your housework, shopping and playing with the kids, doesn’t add up to the 10,000 required, add in dedicated walks. This has a dramatic impact on the steps walked in a day.

This is called walking to lose weight.

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The first Walking to Lose Weight Virtual Walk will be the Sydney Harbour Bridge Climb.

One reason for choosing the Sydney Harbour Bridge is as an easy introduction to the idea and exercise behind using virtual opportunities as stimulation for your imagination and walking to lose weight.

The actual climb takes about 3.5 hours and doesn’t require fitness so much as health as the many steps, walking on narrow walkways between and climbing in all weather (although you’re unlikely to find it snowing in Sydney) as well as the horrendous safety gear make the whole thing a mental challenge- the total distance is 1.74 kms of slow climbing never ending stairs. The attraction of the climb is that all the way to the top you get stunning views.

Virtual Sydney Harbour Bridge Climb

Preparation:

Click here to see some details of the Sydney Harbour Bridge.

Check out the safety requirements and suit up here.

Climb:

Plan to do 2.5 kms in stair steps. This requires something like 3125 – 4000 steps, taking about 45 – 55 minutes.

The idea is to do this by focusing on the stair climbing. Firstly find some stairs which lend themselves to this exercise – office building stairwell, car park, entries to buildings, etc. or use an exercise DVD which you can do with a step, or requires high knee and leg moves. The local railway station here has multiple steep staircases and is perfect for this exercise. The point is to do the number of required steps so if this is high impact movement for you take your time or split it up over 2 separate exercise days. The local step class at the gym would see you do this in one class. This is not about the time it takes to do but doing the real steps. Of course if this is a breeze to do, it can be intensified by restricting the time taken to do it.

Reward:

Go to the Sydney Harbour Bridge Climb site and click where it says Panoramic View from Bridge. Enjoy the view.

Each week in February Walking to Lose Weight is creating some virtual walks which are interesting and fun to think about and do. Wonderful real world events exist which you can participate in or treat as virtual (which many people do) and in the same way you can make up your own. Choose a way of exercising and walking for weight loss which sparks some incentive for you to get up and walk every day. Build in to the activity the option of ‘doing’ it as in going outside and walking, or ‘faking’ it by walking inside on a treadmill or in front of the TV or a DVD. Remember – as you are using your imagination, the details don’t need to be exactly right.

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