Walk Away Your Pounds
Lose Weight, Feel Better by Walking
If you're looking to
spring into shape and shed unwanted weight, get out your walking shoes. Here are 5 tips for getting started.
Walk the Walk
Walking is one of the easiest and least expensive forms of exercise —
and as the days become milder, it’s a great way to clear the mind of
winter cobwebs. All you need is a sturdy pair of walking shoes,
comfortable clothing, and, of course, a hefty dose of motivation.
A brisk 10-minute walk outside (or on a treadmill) will usually do
the trick. Do this every day for a week, and then begin to add five
minutes to your walk the following week.
Continue to add five minutes to each workout until you are walking as
long as desired. Remember, the goal is to walk fast enough to reach
your target heart rate, yet slow enough that you can still maintain a
conversation.
Don’t Skip the Stretches
Incorporate a warm-up, cool-down and stretches into your
fitness routine. Start your walk at a slow warm-up pace, and then stop
to do your stretches. It is important to not begin stretching until you
are 5-7 minutes into your walk. (Think of your body as a car engine and
your blood as oil. You need to lubricate your joints before you start.)
End your walk with a slower cool-down pace and stretch well. Stretching
not only feels great, but it also helps to prevent injury.
Maintain Good Posture
Remember your mother’s advice about standing up straight? Using good
posture allows you to breathe easier, be more comfortable and avoid back
pain. Here are some good posture pointers:
–Do not arch your back or lean forward or backwards. This will put strain on the back muscles.
–Keep your eyes focused forward, not looking down, but rather 20 feet ahead.
–Reduce strain on your neck and back by keeping your chin parallel to the ground.
–Shrug once and let your shoulders fall and relax, with shoulders slightly back.
–Suck in your stomach.
–Tuck in your behind and rotate your hip forward slightly. This will keep you from arching your back.
Keep Your Water Bottle Handy
Prevent dehydration by drinking lots of fluids before, during, and
after a walk. Ideally, you should take a drink every 15 to 30 minutes.
Remember that thirst is not an accurate indicator of how much fluid you
have lost.
If you wait until you are thirsty to replenish body fluids, you may
already be dehydrated. Most people do not become thirsty until they have
lost more than 2 per cent of their body weight. And if you only drink
enough to quench your thirst, you may still be dehydrated.
Make It a Habit
Schedule your walk or exercise time as you would any other
appointment. Once you make exercise a habit, you’ll wonder how you ever
did without it! (Need some
inspiration? Arrange to walk with a friend — or how about a Virtual fitness coach ? It also helps to vary your route whenever possible.)
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