Shake That Weight ™ • 1st September 2015 • 9 years ago
Walk the weight off!
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Walking is simple and free and is one of the easiest methods of losing weight (especially when combined with our VLCD’s), improving your health and becoming a more active individual.
Often underrated as a form of exercise, it is ideal for people of all ages and varying fitness levels as a way of becoming healthier. Walking has been shown to reduce the risk of strokes, heart disease, type-2 diabetes, asthma and even some cancers.
Use this guide to increase the amount of walking you do every week and maximise the health benefits.
MAKE IT A HABIT!
The easiest way to walk more is to make it a habit. Think of ways to include walking in to your daily routine.
- Walk part of your journey to work.
- Walk to the shops.
- Use the stairs instead of the lift.
- Leave the car behind for short journeys.
- Do a regular walk with a friend.
- Go for a stroll with family or friends after dinner.
What you need:
- A good, comfortable pair of shoes is all the equipment you really need, a pair that provide adequate support and don’t cause blisters will do.
- For long walks, you may want to take some water, healthy snacks, a spare top, sunscreen and maybe a sunhat in a small backpack.
- If you start taking regular long walks you may want to invest in some walking boots and a waterproof jacket.
- The easier the level you start at the least amount of equipment you will need, but as you increase your activity there is a world of specialist equipment to help you take on more challenging walks.
What to do:
- Start slowly and try to build your walking regime gradually.
- To get the best out of walking it needs to be of moderate-intensity aerobic activity. One way to tell is that you’ll be able to talk, but not sing the words to your favourite song.
- Try to walk 10’000 steps a day. Most of us walk between 3’000 and 4’000 steps a day, so reaching 10’000 isn’t as daunting as it might sound.
- You can break up your activity into 10minute chunks, as long as you’re doing your activity at a moderate intensity.
- Begin every walk slowly and gradually increase your pace. After a few minutes, if you’re ready, try walking a little faster.
- Towards the end of your walk, gradually slow down your pace to cool down. Finish off with a few gentle stretches, which will help improve your flexibility.
Mix it up
- Add variety to your walks. You don’t have to travel to the countryside to find a rewarding walk.
- Towns and cities offer interesting walks including; parks, heritage trails, canal towpaths, riverside paths, woodlands and nature reserves.
- For ideas for inspiring walks, see Walk England.
Set yourself a goal
- You can walk 1,000 steps in around 10 minutes.
- Pedometers are a fun way to keep track of your walking.
- Use a pedometer to work out your average daily steps and then start adding those extra steps.
Find out how you can benefit from walking 10,000 steps on five or more days a week.