Walking Tips

3 Myths About Walking


As promoters of walking, we at Walkingspree decided to push three of the most common “myths” about walking into the spotlight.

Myth #1:  You Should Run Because it Burns More Calories than Walking

First, lets consider this: The amount of calories you wipe out on a walk is contingent upon your weight, how far and how fast you walk. For individuals trying to lose a significant amount of weight, there is a certain sweet vengeance in knowing that the heavier you are, the more calories you’ll burn per hour. And yes, the faster your walking speed, the more calories you’ll get rid of.

Critics of walking may tell you that running burns more calories and it does. But, is running a viable option for you? Running is not something everyone can do.  Walking, however, is a ‘user-friendly’ exercise that almost everyone can do at some level.

To help clarify the walking vs. running argument, think of it this way: Walking burns about 600 calories an hour. Running burns about 700 calories an hour. Can you run for an hour? And no matter how you answer that question, the answer to this next question is the most important:

Do you want to run for an hour?

If so, great! If not, go for a walk, enjoy the outdoors or use the time for prayer and meditation on the treadmill.

The point: Lose weight while doing something meaningful.

Myth #2: You Can’t Lose Weight By Walking.

Walking Doesn’t Burn Fat.  Walking Doesn’t Reach the Cardio-zone or Fat Burning Zone. You’ve probably heard other variations of these thoughts, yourself.

In reality, we don’t need to over complicate things.  Keep it simple. Just remember: Walking burns calories.

Want to kill off a pound by walking? Burn 3,500 calories and you’re done.

Here’s an example using a person who is 200lbs: If you walk for an hour per day at a 3.5 mph pace, a pound could be gone in just over 10 days and this without any dieting.  And, yes, you could lose more if you incorporated a sensible diet into the mix.

What if the stress of trying to find that magical fat burning zone isn’t necessary to achieve the results you want?

Adjust your nutrition and walking plan to accommodate your weight loss objectives and you’ll be more likely to reach your personal goals.

Myth #3:  You Need Shoes Designed for Walking or “Walking Shoes.”

Sure, there are some well-made walking shoes on the market. Unfortunately, there are also many shoes branded as “walking shoes” that may do more harm than good. If you try on a walking shoe that feels heavy, stiff, inflexible and even overly cushioned, just put it back.You don’t want shoes that could cause you to have extra aches and pains.

Look for lightweight, low heel and proper fit. Many people do great wearing running shoes because they are often designed to be lightweight, flexible and to fit certain strides.

So, while you don’t need any special equipment to go for a walk, a good pair of shoes that allows you to be comfortable is a must.

Study after study shows that walking can reduce health risks substantially. Don’t let yourself get overwhelmed by all the hype out there. Have fun, put on your shoes and go outside. If the weather isn’t good for a walk, visit your local gym, or consider walking “laps” around a shopping mall. There are some great places to walk and great reasons for doing so. Make it about you, being your best self and being intentional about living your best life one step at a time.

Leave a Comment »

Sit Less Often to Reduce Blood Sugar and Cholesterol Levels

Sit Less Often To Reduce Blood Sugar and Cholesterol Levels

Even if you exercise regularly at the gym or on your at-home weight bench, sitting for prolonged periods of time can still lead to increased blood sugar and cholesterol levels, concludes a new study published July 31 in the European Heart Journal.

The Australian Diabetes, Obesity and Lifestyle Study used activity monitors to track the length of time 789 participants spent sitting or lying down, standing, walking, and running during their day. Monitors were worn and data was compiled for a full seven days – 24 hours a day. They were also measured for vital statistics including blood pressure, height, weight, and waist circumference. Blood samples were also taken. Participants included both men and women ranging in age from 36 to 80.

Researchers discovered that substituting just two hours of sitting with standing per day was associated with a reduction of average triglycerides by 11 percent and a two percent reduction in blood sugar levels. A drop in bad cholesterol, or LDL and an increase in good cholesterol, or HDL, was also associated with increased standing vs. sitting.

Lead author, senior research fellow at the University of Queensland in Herston Genevieve Healy, said that merely substituting some sitting time with standing could benefit your heart, blood sugar levels, fats in the blood and cholesterol levels – even your metabolism. In fact, two hours of walking or running instead of sitting was also associated with an approximate three-inch decrease in waist size and an 11 percent decrease in average body mass.

So even if you play by the rules with a dedicated strength training and cardio routine, be mindful of your activities during the hours in-between. Avoid long periods of sitting by walking or standing whenever possible to break-up long sedentary stretches.

Leave a Comment »

MORE steps/calories Burned…. LESS awkward elevator moments

Leave a Comment »

Revitalize your walking Goals

Now is the perfect time to renew your step goals and revitalize your walking routine.

To reduce the risk of chronic disease, you need 30 minutes (approx 3,000 steps) of moderate intensity (normal) walking a day on top of your normal lifestyle activities.

To manage your weight (prevent weight gain, sustain weight loss) you need to do about 60 minutes (approx 6,000 steps) of moderate to brisk walking a day, in addition to your normal lifestyle activities, while ensuring your calorie intake does not exceed your energy output (calories burned).

To lose weight, you need 60-90 minutes (6,000 – 9,000 steps) of moderate to brisk walking, while ensuring that your caloric intake is less than your energy output.

To further increase muscle mass, muscle strength, agility, flexibility and stamina, you need to add strength training and resistance exercises such as calisthenics, pilates and yoga, two three times a week in addition to your daily walking.

Sound overwhelming? Relax. It’s really not. And it’s much easier when you break it down into smaller pieces. You can start by setting a goal and increasing your steps by 20% over your baseline each week. At the end of each month, review your progress.

Recommitting to your walking routine is one of the most important things you can do for yourself and setting goals can help.

Use the following S.M.A.R.T. criteria to develop your goal, upload your steps and review your progress weekly and you will achieve what you have set out to do.

S – Specific. Define exactly what you want to accomplish. Walk 10,000 steps a day? Great, increase your average daily step count by 20 percent. When you’re comfortable with that, increase that amount by 20 percent. Keep doing this until you reach your goal.

M – Measurable. Upload your steps once or twice a week and use the tools on the Walkingspree website. Monitoring your progress will encourage you to keep going.

A – Adjustable. Be flexible and have a backup plan in case you are not able to get out for your regular walk or catch a cold. Adding 1,000 or so steps a day (about 10-15 minutes more walking time) may be all you need to get back on track.

R – Realistic. Make sure the goal reflects what is attainable for you and not based on comparing yourself to others. This is a lifelong commitment, not a horse race.

T – Time based. Set a deadline, and remember long term changes are achieved when you invest the time.

Finally:

Enjoy the outdoors. Appreciate the fresh air, the birds singing, and greeting the many other walkers you’ll come across. Take different routes and explore new areas in your neighborhood. Walk to work and head outside at lunch time with a co-worker for a walk.

Check your dashboard. It’s an excellent visual reminder. Do it daily and remember to upload your tracker at least weekly.

Leave a Comment »

National Walking Day! April 1, 2015

National Walking Day – Benefits of Walking Infograph

Go for your personal best this Wednesday – National Start! Walking Day

The American Heart Association’s annual National Start! Walking Day – Wednesday, April 4 – is about fighting heart disease and stroke by becoming more active.

Did you know that one hour of vigorous exercise increases your life expectancy by two hours?

Did you know that physical inactivity doubles the risk of heart disease?

Now challenge yourself this week and go for your personal best. If you haven’t been hitting your step goal, resolve to do it every day this week.

  • - During the week create more walking opportunities at work:
  • - Track the steps up a set of stairs or hallway and put up a sign “50 steps for this staircase or hallway”.
  • - Take the long way to the restroom, water cooler or coffee machine.
  • - Put up “Walk instead of Ride” signs beside the elevator doors to encourage using the stairs

With our busy lives, we are all fighting sitting disease. This is a problem when you consider the fact that physical inactivity doubles the risk of heart disease and places you at risk for many other illnesses. The good news is that walking can significantly reduce your risk of many diseases. To highlight all the benefits of walking, we’ve created this infographic that you can print and put up in your workplace or share online.

So we encourage employees and everyone to wear sneakers to work and take at least 30 minutes out of their day to get up and walk. It’s a great way to raise awareness of the importance of physical activity and to give your coworkers a friendly push toward a healthier life.

Learn more about the other amazing benefits of walking.

Leave a Comment »
Page 5 of 8« First...34567...Last »