Walking for Weight Loss
By Dr. Edward F. Group III, DC, ND, DACBN
updated on 11/19/2007 at 03:05PM
Getting Started
Walking is an excellent way to lose weight and improve your overall health. Your first step in starting a walking weight loss program should be to talk to your doctor. Check to make sure you do not have any medical conditions that would prevent you from walking for exercise. Most people will find that a walking exercise program is not only approved but also encouraged by their healthcare provider. Your next step in starting your walking program is to make sure you’ve got a good pair of shoes.Choosing A Walking Shoe
There is only one piece of equipment that you will need to start walking for weight loss…a pair of high quality, comfortable shoes. Even athletic shoes that are more than six months old may not have enough cushioning to give you the support you need. Here are a few tips for choosing a walking shoe:
Choose a shoe that’s specifically designed for walking. Running shoes may also work if you plan on working a little running into your program.
Look for a shoe that bends easily at the ball of the foot while remaining firm.
Choose an athletic shoe if you plan to walk on sidewalks and roads or a light hiking shoe if you will be walking on trails.
Walking Weight Loss Technique
Pay attention to your posture as you walk to maximize your weight loss efforts. Improve your technique by following these simple steps:
Stand tall with your eyes looking straight ahead, your shoulders back and your abdominal muscles tucked in.
Focus on taking natural steps and aim for speed in your stride rather than length.
Roll through your foot with each step, placing your heel down first and pushing off with the ball of your foot.
- Bend your arms to a 90-degree angle and allow them to pump back and forth at your sides along with your stride.
How to Use a Pedometer
If you are serious about walking for weight loss, you’ll want to purchase a pedometer. A pedometer is a small, inexpensive gadget that you wear on your belt to record the number of steps you take. Simple pedometers simply click off the number of steps taken. Some fancier models record not only your steps based on your body's movement but they can also convert those steps to miles, tell the time and estimate the calories you've burned based on your body weight. But the general point of the pedometer is to measure the distance you are covering as you walk.
Pedometers are also a good idea for people who simply want to track the number of steps they take each day. Some health experts recommend taking at least 10,000 steps a day as part of your daily activities. Considering the fact that one mile is equivalent to about 2,000 steps, this means you should walk about five miles each day as part of your normal routine.
You can also use a pedometer as a guide as part of your walking program. For instance, if you are interested in walking to warm up, you should be aiming for a pace of about 3 miles per hour (or about 120 steps per minute). For walking weight loss, pick up the pace to 4 miles per hour (or 135 steps per minute).
Adding More Steps to Your Day
The best part about walking for weight loss is that you can easily find ways to sneak it into your day. The next time you park your car, park further from your desired location so that you will have to walk the distance. Take the stairs instead of the escalators and elevators whenever possible. When visiting coworkers or walking to lunch, take the long way around your building. Take a short walk in the evenings to wind down in lieu of watching television.
Make the Most Of Each Step With Slimirex™
Walking is an excellent way to boost your metabolism and lose weight. And you can maximize your walking weight loss efforts by adding Slimirex™ to your weight loss program. Slimirex™ gives you comprehensive weight loss support by helping you control your hunger, burn fat, and increase your metabolism and energy level.
About the Author
Dr. Edward F. Group III continues to develop, sell and evaluate exclusively high-end natural and organic healthcare products to support a wide range of health conditions. The products we promote are free of toxic tag-along herbicides, insecticides, pesticides, heavy metals, fumigants, irradiation, liver-toxic glues, binders, or gelatin capsules with animal-source risk and toxic preservatives.
For all of your weight loss and obesity needs, natural remedies, "Ten Super Secrets to Weight Loss eBook," tips, products, support forums and more please visit us at www.weightlossobesity.com or www.slimirex.com.
