Walking for Weight Loss

Whatever program you decide on for yourself, you will find that you will maintain it much more readily if you choose activities you enjoy.  Do what you can to always make walking fun, because this way, you will look forward to it, and be more inclined to continue.

Some fun walk ideas:

Walk with family or friends

Walk in the park

Join a bush walking group

• Walk with your dog.
• Walk on the beach.
• Take up golf.
• Plan walks in scenic areas.

A good fitness program consists of varied activities, rather than just the same thing each day.

On the radio a while back, a personal trainer was asked how people should train for a 10 kilometre run that was coming up. He replied that many people think the thing to do is to run each day as far as they can.

In fact, he said, the best thing is to vary your routine.

For example (for the marathon):

The trainer explained that when you vary your activity in this way, and also allow rest days, that the body is better able to assimilate all the training and actually becomes stronger and fitter much more quickly, with better endurance.

So there is no need to feel guilty if you can’t maintain the same activity every single day. If you can walk three days a week, that may well be enough. Once a week, do something more strenuous.

Do remember that if you are not used to exercise that you need to build it up by stages. At first, walking around the block may be enough.

Gradually do longer walks, but even then, not every walk has to be a long one. It would be good to exercise most days for half an hour, or more. A day of rest every few days is good for you, as it allows the body time to recuperate.

As your fitness level increases, the body will start to use this new energy and well-being to repair old problems it was too tired to fix before, so the rest days are very useful for allowing the body to get on with that healing work.

Walking for fun is so much more enjoyable than walking because you “ought to”.

It is important to drink water regularly when exercising, as well as before and after exercise.

Not having enough water can lead to headaches and cramping during a workout.

Tests have found that those who drank a glass of water every 20 minutes or so had more stamina and endurance, compared with those who only drank when thirsty.

What kind of fluids are good to drink?

Plain water.

The original, and generally the best.

Fresh lemon juice.

Mixed with plenty of water, lemon juice is refreshing and easily absorbed, so it is a great thirst quencher. Also, the best alkalising food there is.

Green tea.

An excellent drink to take with you, as it not only helps with keeping your body well hydrated, but has other health benefits as well. For variety, add a teabag of some other flavour of herbal tea.

Sports drinks.

Many sports drinks are not of as much benefit as they would like to suggest, partly due to the fairly high amounts of sugar in them. Sugar will reduce the rate of water absorption.

Fruit juice.

Sweet fruit juices also contain too much natural sugar to effectively quench your thirst.