Losing Weight and Feeling Great

Archive for the ‘Exercise Info’ Category

Walking to lose weight isn’t a new idea; after all, walking is one of the least expensive exercises around.  But far too many people dismiss losing weight with walking as “not really being exercise”.  Jogging is exercise, they think; walking is just, well, walking.

If you feel the same way, and you happen to either hate jogging or your knees can’t take the strain, here’s some good news — you can walk away the pounds!

Reason 1:  Walking is Low Impact

I’ve already mentioned jogging as an exercise that is not terribly low impact, and can put a strain on the joints.  Working out with weights from a standing position can take a toll, as can many dance routines.  So if your joints aren’t in the best of shape (or if you want to keep them in good shape), walking is a great way to get exercise – very low impact.

Reason 2:  You Can Walk Anywhere

When the weather is nice, you can walk outdoors.  If it’s too hot or too cold, mall walking is an option.

What if you’re on a business trip and don’t know the neighborhood very well, or how safe it might be?  You can walk around the hotel.  Not to mention a lot of hotels catering to business travelers have a treadmill available for guests.

You can even walk at home!  There’s a great series of DVDs by Leslie Sansone called “Walk Away the Pounds” and they are very good (I have several of the DVDs myself).  Yep, just walking in front of the TV, and you’d be extremely surprised at the workout you get!

Reason 3:  Walking is Versatile

You can vary your walking to be anything from a stroll to a heart-pumping workout.  You can walk on level ground or up and down hills.  On concrete, in the woods or on the beach.  Each style of walking brings its own benefits.

And yes, to get an aerobic workout you need to get your heart rate up.  But don’t discount a mildly brisk walk that can do double-duty as a way to burn calories and de-stress.  Each style of walking serves a different purpose.

Walking to Lose Weight

So now you know three reasons for walking to lose weight.  You don’t need any particular skill to do it, and the only equipment needed is a comfortable pair of walking shoes.  And while you can utilize a treadmill (if you have the money and space), it’s not needed.

Rain or shine, day or night, you can lose weight walking.  Isn’t it time you tried?

What is the best exercise for weight loss?  It seems that everybody has an opinion on which one it is.  Naturally, any exercise is good for you and can help you slim and tone your body — a good thing!

However, some exercises are more useful than others; meaning that they will show results faster.  What are these exercises to lose weight?

Strength Training

You may want to include  strength training as one of the tips in your battle to lose weight.

Strength training is just about building muscles.  Guys, this may mean getting ripped.  Ladies, this may mean just getting sleek (and looking great in that little black dress).

You can join a gym, buy exercise equipment or simply use resistance bands to build and tone your muscles.  What you choose depends on your ultimate goals and what your pocketbook will allow.

Strength training helps to lose weight by increasing your muscles, which turns around and boosts your metabolism.  With a boosted metabolism, you use more calories even when you’re sleeping!

Aerobic Exercise

Of course aerobic exercise also belongs in your exercise “diet”.  Aerobic activity uses up calories faster than does strength training, although may or may not boost your base metabolism (depends on what aerobic exercise you are doing).

Jogging and bicycle riding are obviosly two of the more popular aerobic activities.  Others include swimming, walking, formal classes, elliptical equipment and more.

Some more unique aerobic exercises can be found on DVDs, and include hula dancing, belly dancing, ball routines and a host of others; let your imagination guide you!

Best Exercise for Weight Loss

In reality, the best exercise for weight loss involves combining the two methods — do some strength training to raise your metabolism, and some aerobics to burn calories fast.

Pick the mix that’s right for you, as well as the exercises that appeal to you most.  And enjoy a trimmer body!

Exercise can be a little tricky if you are an original couch potato (like yours truly).  One of the easiest ways to exercise if you’re not used to it is walking.

I wanted to do something, and walking seemed to be about the easiest — put on the shoes and go.  But I had some things holding me back.

• First, I didn’t want to appear in public in exercise clothes.  Actually, I didn’t want to appear in public at all, because I was so ashamed of my appearance.
• Next, I didn’t want to either pass out from heat exhaustion or get stuck in a thunderstorm.  Here where I live in Florida, it’s hot and humid all year, except for maybe a week in the winter.  Plus, there aren’t any sidewalks, so I’d be out in the street or trudging along the swales.

• One of my legs had been injured, and although I could walk some, I had a fear of the pain getting really bad more than a few blocks from home and have to practically crawl back (ew).

Ok, so those were my excuses, valid or not.  But I wanted to do something — I really needed a weight loss walking plan that I could do, and that I could stick to.  Even if it was only a couple times a week, it would be better than nothing.

After reviewing my options, I decided on the “Walk Away the Pounds” program of in-home walking.  It let me exercise at home, in the air-conditioning and if I really started hurting, I could just stop and hobble to a chair.

Here’s how it works:  put on your walking shoes, pick one of the DVDs, pop it in and follow the walk.  You can do anywhere from 1/2 mile on up to 5 or more.  You walk in place most of the time, but there are also a few stretchy side-to-side movements (easy even for me) to give it a little interest and move some different muscles.

The pace is a mile in 15 or 18 minutes (depending on the DVD).  There is music to keep you on pace, and the leader, too (Leslie Sansone).  Yeah, she’s a little too chatty at times, but her enthusiasm is much appreciated.

The Walk Away the Pounds weight loss walking plans have quite a few DVDs available.  Honestly, I got a few so I could vary the routine a little — the same DVD over and over again would drive me batty.

I’m almost to the point where I can walk in public — well, except for the heat and thunderstorm part at any rate.  But these walking DVDs are great for either getting started on a walking routine or for something different to do from time to time.

The DVD is a keeper for me.

If you haven’t been exercising in the last few years or decades, it’s a daunting proposition.  And if you’re significantly overweight (40 or more pounds), you may be very self-conscious exercising in public.  So you may be asking, "Can I just skip the exercise part of the diet and exercise?".

Yes, you can.

No, you shouldn’t.

Here’s why.

Not everyone can exercise.  I know a lovely woman who was 90 pounds overweight, but confined to a wheelchair due to a disability.  She lost the 90 pounds (although slowly) with a sensible diet.

I know there are lots of people who find exercise very difficult or painful, like with arthritis and some other diseases.  Others who can’t walk.  Are they doomed to staying overweight because they can’t exercise?

No.  With a sensible (and possibly doctor-supervised) diet, even people who cannot exercise can lose weight.

That being said — if you can exercise at all, you should, even if it’s just for 15 or 20 minutes a day.

It doesn’t count if you can physically exercise but say you can’t due to schedules or  travel or the fact that the sun rises in the morning.   There are exercises you can do in an office chair, resistance bands that fit into a small purse.  Not to mention just plain walking!

I’m the first to admit that I am, or was, a couch potato.  That the thought of exercising made me feel faint.  I didn’t want to go out in public or to a gym.  And to top it all off, I had a leg injury that prevented me from walking very far.

But I was able to do some strength training with resistance bands.  Able to do some simple balance ball routines.  Not a whole lot, but every little bit makes a difference.  I’m still struggling with the walking, as I can make it only a half mile before the pain sets in, but I’ll get there eventually.

Yes, you really should exercise if you’re physically able.  You don’t have to start a big routine right away (unless you want to).  Just make the effort to start and remember that every little bit counts.