Today we’re on day 4 of our 25 days to weight loss. While our program focuses mainly on diet, it is just as important to talk about exercise. The easiest exercise of all is walking.
(If you missed the start of our 25 day journey, Day 1 is here.)
Walking has become regained its prominence in weight-loss circles and for good reason: It’s something that almost all of us can do. It’s cheap. It can easily be worked into your day, no matter where you are. Just 30 minutes a day is enough to get going on your weight loss journey (but more is even better).
In terms of exercise, walking is perfect for our 25 days of weight loss because it is possible to see results quickly and with little effort. All you really have to do is be sure to pencil it into your schedule ñ and then do it. Here are some suggestions you may want to try:
When you go to work, to school or to run errands, park a little further from the door than usual. Walk a little bit quicker, too: As if you were slightly late for an appointment.
Wear a pedometer. (You can find them at dollar stores these days.) See if you can reach the recommended 10,000 steps per day.
Arrange to meet a friend to walk with on your lunch hour or in the early evening.
Try one of the new fitness video games. There’s one for the Nintendo Wii called Walk It Out that is gaining a lot of attention online. Participants walk in front of the Wii system and use the controllers to click on various event capsules on screen. The more steps they walk the more capsules they can use to build an animated island. The graphics are incredible and people of all ages enjoy this game.
There are countless exercise DVDs that emphasize walking. Rent or borrow them first so you can judge whether they suit your tastes.
Use a mini-trampoline or rebounder to build intensity to your workout without hurting your knees, ankles or feet.
Check local shopping centers and schools. Many of them have walking programs before and after regular hours. (Don’t worry: It’s not just for oldsters and mothers of preschoolers. You’ll be surprised at the variety of people who are mall walkers.)
Use a personal stereo or MP3 player to play energizing, up-tempo music while you walk. Good music can make all the difference.
Record your exercise sessions in your weight-loss journal.
If you find you are having trouble fitting in a walking session, try breaking it up into smaller bites. Three 10-minute sessions are just as beneficial as one half-hour session.
You probably only need to wear comfortable shoes and clothing, but if you find your feet or legs hurt, ask your doctor. You may want to visit a sporting goods store to find shoes that better meet your needs.
Walking is great for weight loss because it truly is a lifelong activity that you can do virtually anytime, anywhere. Take your first steps today toward being in great shape tomorrow.
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