Day 122-124 WALK Away The WEIGHT – Weekend – May 27-29, 2016 – I believe the easiest and most low-impact way to tone up, get healthy and lose weight is by walking. Walking requires minimal investment (a good pair of walking shoes) and can be accomplished almost anywhere.
When it’s nice outside, it’s great to walk around the neighborhood or at a local park. When it’s too hot or too cold outside and you don’t have a treadmill, you can go to your local mall and walk several laps inside.
This morning was pretty warm outside so after breakfast, Mark and I drove to our local mall to walk four laps in the comfortable, air-conditioned environment. He had a pedometer on and we discovered that four laps was just over 2-miles. We walked every entrance/exit extension that we could find and we walked at a fairly fast past. It felt really good to know that we accomplished out 2-mile a day goal.
Last night, we didn’t fair so well as it started to sprinkle outside and I gave up after only 1-lap. Little did I know, that was all it was going to do so I missed out on our 2-mile walk unnecessarily.
Tonight, we hope it cools down enough to walk outside for 4-laps around our neighborhood which also equals 2-miles.
Benefits of Walking
- Walking, like most aerobic activities, is good for you because cardio-vascular exercise strengthens the heart and lungs, increasing overall fitness.
- Walking can help with weight loss and tone up muscles.
- Walking can improve muscle endurance as well as muscle strength, especially in the lower body.
- Walking is good for bones and improves the body’s cardiovascular system. It also helps boost circulation.
- Power-walking – keeping a brisk pace at moderate to high intensity – can burn the same amount of calories as jogging or running. So it is useful for helping with weight loss.
- Because walking is low impact, it does not have the same potential for injury as jogging. Yet it can offer all the benefits.
- Walking helps to drain the lower legs of excess fluid and can help prevent varicose veins through the pumping action of the calf muscles.
- The increased supply of oxygen exercise promotes also gets rid of the waste products in the tissues.
- And because more people are able to walk at a consistent speed than run, it is a more beneficial form of tissue-cleansing, particularly for the over-50s, for whom jogging can actually cause more problems.
- Walking is also better for the spine than running, as it puts less stress on the discs. Our bodies were designed for constant movement, not sitting in cars or in front of computers, which causes negative pressures on our spinal cord.
- Regular walking is excellent for spinal discs, which receive minerals and vitamins through the pumping action it causes.
- You can see results from walking reasonably quickly – although it depends on each person’s individual level of fitness, age and how often and fast they are walking.
Day 122-124 WALK Away The WEIGHT
Do you remember this song by Nancy Sinatra ~ only with a little twist?
These feet were made for walkin’, and that’s just what they’ll do.
One of these days these feet are gonna walk all over……
Apparently, each foot is made up of 26 bones, 33 joints and more than 100 muscles, tendons and ligaments. Nearly 20% of our bodies bones are in our feet. If we don’t exercise them, they will just become weaker. Walking is considered a gentle exercise and the best part is ~ we can walk at our pace.
When walking, it’s important to let the heel land first in a heel to toe motion. Posture is important too. Walk tall, holding the rib cage in and tummy muscles tucked in. You can even tighten your bottom to squeeze the gluteus maximus muscles.
I haven’t really tried speed-walking so I’ll have to save that for another post.
You’ve probably heard about walking 10,000 steps a day. Based upon Mark’s pedometer today, at the pace we were walking we estimate that 5-miles a day is approximately 10,000 steps. While that may seem like a lot of walking, when wearing a pedometer, your walking is tracked throughout the day and includes all of your routine movements.
Of course, walking for a consistent 30-minute period, 5 days a week is what is recommended by health specialists.
I can’t say enough about having the right shoes. I need really good support and I insert Dr. Scholl’s arch supports in my walking shoes. Sometimes I have to remove the cheap inserts that come with my shoes and I replace them with a gel insert PLUS an arch support.
If possible, find a walking buddy. Not only is it safer but it’s a lot more fun to have someone to converse with while accomplishing your walking goals.
These feet were made for walking…
Facing MY FAT,
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