Running or Walking to Lose Weight?
Walking to lose weight and other many benefits
Walking is a low-impact exercise with numerous health benefits. Here’s how to get started. One foot in front of the other – Now faster. Walking to lose weight is a great choice for part of your workout. Walking is a low-impact exercise accessible to just about everybody. It’s safe, simple and doesn’t require practice. And the health benefits are many. Walking is the single best thing we can do for our health.
Walking can help you achieve a number of important health benefits. Walking can help you lower the “bad” cholesterol (LDL) and raise the “good” cholesterol (HDL) as well as lower your blood pressure.
Are you walking for your health or walking to lose weight? Both!
Losing weight and managing your weight are definite benefits to walking, but did you know that it will also improve your mood while you are getting stronger and fit? And lowering your body fat while increasing movement will also reduce your risk or manage type 2 diabetes. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging. All it takes to reap these benefits is a routine of brisk walking, 30 minutes per day.
Power Walking to Lose Weight
Now that you’ve got walking down to a science, you may want to power it up and give power walking a try. Safety first!
Basic instructions are to wear a good pair of walking/running shoes. Warm up first, always.
Stretch! After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps, hamstring stretch and side stretch. Align the posture by keeping the back straight and the shoulders rolled back and down. Bend the elbows and keep them close to the body, while pumping the arms up and down so that the hands come to shoulder height or higher. Push off the back leg and roll the feet from heel to toe. Walk with smooth movements. As you walk forward, roll your foot from heel to toe. Avoid coming down hard with your heel on the ground. Once you’re warmed up and feel the ‘rhythm’, increase your speed over a week or so to 3.5 to 4 miles per hour. A power walk should last between 20-60 minutes. To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.
Hydrate before, during and after your walk
Hydrate hydrate hydrate! The importance of water cannot be stressed enough. Keep the body cool, avoid dehydration, clean that liver, and oh yeah, drinking water can help you to lose weight!
Make it Fun!!
Remember, life is more than the task at hand. Keep it fun at all times! Walking to lose weight can also be that one-on-one time with your spouse or child.. and your dogs will love you even more if you take them along! Singles… it’s a great way to mingle! Go to a park, get outside- get some fresh air! No need for a gym membership or treadmill when you have the great outdoors.
Even though the first steps of any journey can be daunting, always keep your goals in the front of your mind. So remember, once you take that first step, you’re on the way to an important destination — better health.
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