Walking For Weight Loss Success

Why walk?

Walking is one of the easiest ways to exercise and exercise equals weight loss success. You can walk almost anywhere, any time. Walking is also inexpensive. All you need is a pair of shoes with sturdy heel support.

The walking that you do during the day (like doing chores around the house or in the yard) can help you be more fit. Measure the steps you take each day using a pedometer like the Walkmaster® and set a goal of 10,000 steps per day (see the 10,000 step program for tips on adding steps to each day). It isn't hard - you're already making 2-3,000/day now! Also, regular, steady walking that makes you breathe heavier will give your heart and lungs an even better workout.

Walking will:

• Give you more energy
• Make you feel good
• Help you to relax
• Reduce stress
• Help you sleep better
• Tone your muscles
• Help control your appetite
• Increase the number of calories your body uses

How do I start a walking program?

“A journey of a thousand miles begins with a single step.” If you are not active now, start slowly. Try to walk 5 minutes a day for the first week. Walk 8 minutes the next week. Stay at 8–minute walks until you feel comfortable. Then increase your walks to 11 minutes. Slowly lengthen each walk by 3 minutes-or walk faster.

More getting started tips:

• Choose a safe place to walk.
• Find a partner who can walk with you on the same schedule and at the same speed.
• Wear shoes with thick flexible soles that will cushion your feet and absorb shock.
• Wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.
• For extra warmth in winter, wear a knit cap. To stay cool in summer, wear a baseball cap or visor.
• Do light stretching before and after you walk.
• To avoid stiff or sore muscles or joints, start gradually. Over several weeks, begin walking faster, going further, and walking for longer periods of time.
• Think of your walk in three parts. Walk slowly for 5 minutes. Increase your speed for the next 5 minutes. Finally, to cool down, walk slowly again for 5 minutes.
• Try to walk at least three times per week. Add 2 to 3 minutes per week to the fast walk. If you walk less than three times per week, increase the fast walk more slowly.

Safety tips

• Keep safety in mind when you plan your route and the time of your walk.
• Walk in the daytime or at night in well-lighted areas.
• Walk in a group if possible.
• Do not wear jewelry.
• Do not wear headphones.
• Be aware of your surroundings.

How do I warm up?

Before you start to walk, do a few simple stretches to loosen your thigh muscles and calf muscles. Remember not to bounce when you stretch. Perform slow movements and stretch only as far as you feel comfortable. See our stretching exercises for more details.

Walking Techniques:

• Walk with your chin up and your shoulders held slightly back.
• Walk so that the heel of your foot touches the ground first. Roll your weight forward.
• Swing your arms and move at a steady pace.
• Wear comfortable walking shoes with a lot of support. If you walk often, you may need to buy new shoes every 6 to 8 months.
• Make walking fun. Walk with a friend or pet. Walk in places you enjoy, like a park or shopping mall.

Daily Activities To Reach Your Walking Goal

All walking doesn’t have to be planned. Make small day-to-day changes to improve your health. For example:

• Take 2- to 3-minute walking breaks at work a few times a day.
• Put away the TV remote control-get up to change the channel.
• March in place during TV commercials.
• Sit in a rocking chair and push off the floor with your feet.
• Walk the dog.
• Walk while you talk on a cordless phone.
• Take the stairs instead of the elevator.
• Chores like lawn mowing, leaf raking, gardening, and vacuuming count too!