The Center for Disease Control and Prevention reports that a mere 5 to 10 percent weight reduction can result in life-saving health benefits. Overweight people can significantly reduce blood pressure, cholesterol and sugar levels when they start a healthy weight loss program. Weight loss also brings substantial enhancement to general well-being, most notable of which are better mobility, higher energy and mood levels, and increased self confidence.
Walking is one easy way to begin your efforts at weight loss. Getting into a regular walking routine boosts your metabolism to help you burn more calories; it also tones up your muscles and strengthens the bones and joints. What’s nice about walking is that it can also be a social activity and requires no special training. Simply hook up with a group or a walking buddy and steer your way to better health. Here are some helpful reminders to get the most out of walking:
1. INVEST IN GOOD FOOTWEAR. You will be using it regularly so it pays to get a good, durable brand of walking shoes. People at a sports store can assist you in finding the right type of shoes for your feet and stride. Walking shoes are good up to 300 miles of use, so replace them when the treads are worn, just as you would your car tires.
2. DO SOME STRETCHING BEFORE AND AFTER WALKING. Perk up those muscles prior to walking to keep them flexible and avoid cramping.
3. PUT A PRIORITY ON SAFETY. When you walk, select a safe and secure location. The park or a sports complex are the best choices. In case there aren’t any nearby, walk facing oncoming traffic if you have to use the streets. Choose well-lit routes and walk with someone if possible.
4. DON’T LET THE WEATHER GET IN THE WAY. Unless it’s stormy, don’t let the cold weather keep you from taking your regular walks. Bundle up with a few layers and wear a hat and gloves. You will definitely feel better for the exercise during the colder months.
5. WALK AT LEAST 3 TIMES PER WEEK. Consistency is key to effective workouts, so get out and walk every other day. Then go daily – walking is a low-intensity workout, so it safe to do it everyday.
6. WEAR COMFORTABLE CLOTHES. Avoid clothing material that sticks to the body. Choose the more absorbent ones that cool you off as you sweat or prevent moisture from cooling you down during your winter walks.
7. SET ACHIEVABLE GOALS. As with all other challenges you undertake, you can motivate yourself better and enhance your performance by setting realistic goals. Identify your targeted time, weight or distance, and when you achieve this, reward yourself. It really does help to make it fun and more worthwhile.
8. USE THE 10% RULE WHEN INCREASING DURATION. Over time, You may want to walk even longer than when you started. To be safe, add no more than 10% of walk time to your routine at a time.
9. UPGRADE TO HILLS AND OTHER CHALLENGES. When you’ve built up on resistance and strength, try some uphill routes to burn more calories. They’re also quite effective in strength training and muscle toning.
10. TUNE UP YOUR BODY. Optimize your total wellness by giving your body a detox twice a year. Cleanse your system of harmful toxins so you get an added energy boost and better immunity. Detoxing also eradicates food cravings and encourages functional balance in the body. The Clean 9 Program is a convenient 9-day detox regimen that cleanses and regulates internal body processes so it can function at its best. Just as cars need regular servicing and computers need scheduled disk cleanups, it is also important to do maintenance work on your body so it is always at its finest.
