Walk Your Weight Off!

 

Walking is a top-notch exercise.  Walking provides many health benefits and is an easy, affordable, and very accessible way for all of us to lose weight, lower our blood pressure and reduce our risk of diabetes.  There is no need for special equipment, although some 3 lb weights might add some strength training to your routine. These days, exercise has become so complicated.  Expensive classes that we are willing to pay hundreds of dollars for, come packaged with pretty bows.  I am totally guilty of it...spending lots of money on expensive exercise classes.  There is water aerobics, high-intensity interval training classes, exercise boot camps, pilates classes, yoga classes..all promising to get us fit and healthy in no time.  But what I realized, was that although it is sometimes nice to spend money on these classes, what I sometimes am really paying for is the community.  

Walking is a simple and affordable exercise that requires nothing more than a good pair of walking shoes and possibly some weights.  When you start off walking, you might tell yourself that you are too busy to take 30 to 45 minutes a day to exercise.  I actually told myself the same thing, that I was too busy.  As a mom of three kids who are now homeschooling due to the pandemic, with the constant barrage of laundry, dishes, meal preps, messes, and my current job as a home health nurse, I also told myself I have zero time to exercise or stretch.  But what I did realize, was that I could squeeze in some time.  I could put my youngest in the stroller, and fit in a 30 to 45-minute walk while she took her afternoon nap.  I could ask my husband (who is also very busy) to just keep an eye on the kids while I went for a quick 30-minute walk.  Making time to get anything done requires being able to fit it into your schedule without sacrificing all the things that really need to get done.  Being able to do that requires a bit of planning.  As I am writing this blog, I am helping my son work on his math problems.  But, where there is a will, there is a way.  Truth be told, you can fit anything into your schedule if it is important enough to you.  

When you start out with your walking routine, it is important to also fit in time to stretch and lift weights.  Stretching becomes more and more important as you age.  I realized this after I started stretching after many years of being out of naturally stretch inducing yoga classes.  My hamstrings were extremely tight and stretching was so painful.  But as I practiced, I became more and more flexible which definitely encouraged me to keep stretching.  If you wonder what type of stretches you should do, I would look into stretch routines on YouTube.  I found some stretch routines very helpful.  As far as lifting weights, try Googling how to do the dead-lift fly, squat press and single-leg bridge to get started with a strength routine.  I am sure there are many YouTube videos with some great strength training routines.  

The first step to beginning your walking workout routine is to simply step out your door.  Yes, believe it or not, just stepping out your door is the first step.  Just get started and go!  Ask a neighbor to give you some walking path suggestions.  My walking routine was suggested by a neighbor who took me on a walk with the dogs with her.  She opened my eyes to a completely new walking path that I had not discovered before.  Now, whenever I go on my walk, I follow the path she suggested and love it!  It is 45 minutes of getting fit and healthy.  Of course, if you do not feel up to it or need to work your way up to a 45-minute walk, I would suggest starting in 15-minute intervals and working your way up to 30 minutes and then finally 45 minutes.  It takes time to build endurance and stamina and do not be too hard on yourself if you start slowly.  Instead, give yourself a pat on the back for taking steps to better health.

Your body loves walking and research shows that it transforms both your body and mind, adding almost two years to your life.  In a study done in Canada, taking a brisk hour-long walk every day reduced belly fat in women by 20% over a 14 week period.  Every woman who has endured pregnancy knows how difficult it can be to reduce belly fat.  Walking also cuts your risk of having a stroke by 30%.  You can slash your risk of a hip fracture by 43% by incorporating 4 hours of walking per week.  Is that not enough reason to start adding walking into your daily routine?  In case you need more, walking also improves your heart health.  Studies have shown that taking a brisk walk for 40 minutes 2-3 times a week will lower your chance of heart failure after menopause than those who did not brisk walk or who walked less often or more slowly.  

So, how can you stick to your walking routine or find the motivation to do it each day?  Well, if taking in the fresh air and the sights and sounds of your neighborhood are not enough reason to do it, then you can organize a walking group in your neighborhood.  When you invite your family and friends along to go walking, you only have an 8% risk of dropping out of your exercise routine, unlike the 50% who go it alone.  So, lace-up, open your door and start your walking routine today...for better health, fitness, and a more positive state of mind!