Walking For Exercise and Weight Loss

Walking for exercise and weight loss has never been so easy. Today's technology lets you take your music, a podcast or audiobooks right along with you. Before you realize it you could be walking long distances and dropping weight without even trying.

Weight loss isn't the only benefit of taking up walking as your exercise of choice. Regular walking helps lower cholesterol, cuts the risk of type 2 diabetes, builds bone strength and improves your circulation - all huge benefits to the body throughout your lifetime.

What many people forget is that walking is one of the simplest things we can do - you need a good, supportive pair of shoes, but nothing else. It's great for any age or any fitness level, whether you've been working out a while or are just getting active after years on the couch.

What's more, you don't have to manage that 30 minutes of recommended activity all at once. You can break this into two (15 minute) or three (10 minute) sessions so that you can fit it in between all the other things you have going on. Sounds do-able, though if you've been inactive for a while, you'll want to talk to your doctor before you start walking as your workout.

Here are some tips for getting started, once you do get the go ahead:

1. Establish a baseline that's realistic - you want to start slow, say three times a week for 20 minutes, then work up to five (or more) days a week for a half hour. This will add from 2.5 to 3 hours of activity each week to your routine.

2. Use distance, time and heart rate - some walkers key in on how far they go, others walk for time, though ultimately you should be aiming for speed. Combine the distance and time so that you get your heart rate up - doing five miles in five hours is not what you're after.

3. Watch your intensity levels - if you're working out at a certain heart rate percentage, this helps you judge how difficult your workout is on your body. Check your heart rate by manually taking your own pulse, or try a heart rate monitor. Remember that the heart rate standards you may see don't fit everyone. Most recommendations call for you to start at 70-75% of your maximum heart rate, but this might not be tough enough for those who are already fit.

A great way to see if the intensity of your workout is right is to use the "talk test" - if you can put together 6-8 words or talk briefly then you're good. But if you're gasping for air, bring down the intensity. On the other hand, if you can say a sentence or two with one breath, you might not be working hard enough.

Staying motivated is another challenge when it comes to walking... or any exercise program for that matter. Here are some great tips on keeping things going...

- Wear a pedometer and bit by bit, up your daily steps. Look to see what days you're taking the most steps and add another 500 steps, ultimately working toward 10,000 steps a day.

- Keep a walking journal as a motivator and so you can see the progress you're making in black and white. Surprising how helpful this is.

- Get a partner to keep you accountable, or find support online. There are programs like the American Heart Association's StartWalkingNow.org that help many get going. You can even search for walking paths in your area.

- Sign up for a race/charity walk which will give you a goal to work toward and the chance to help a good cause at the same time.

And if you're already fit, but want to give walking a try... here are some ways to up the intensity level to suit your needs...

- Speed up or consider race walking. Brisk walking at 4 miles an hour burns 334 calories; at 3 miles an hour it burns 221 according to the American College of Sports Medicine. Don't forget to pump those arms!

- Head for the hills as going uphill increases the intensity. You can lift the incline on your treadmill for a similar effect, just don't hang onto the bar or you'll not get the benefits.

- Change your surface, walking on trails and dealing with the demands of the terrain increases muscular demand. Other ideas include a walk in the snow, on the sand or in the grass.

- Use Nordic poles to get the muscles of the upper body involved too.

- Add a weighted backpack or weight vest. You can fill the backpack with water, sand or kitty litter so the weight is distributed evenly. Ankle and hand weights aren't a good idea, as they change your gait and can cause an injury.

Always, always, if you do your walking outdoors, walk safe. Here are nine smart tips on that score...

1. Walk with a buddy whenever you can.

2. Don't use headsets that keep you from hearing what's around you.

3. Walk against oncoming traffic.

4. Wear reflective materials and/or carry a flashlight so you can be seen.

5. Wear a medical bracelet if you have diabetes, an allergy or another condition.

6. Carry your name, address and a contact phone number on your person.

7. Carry a cell phone and be sure a friend/relative knows your walking route.

8. Carry a whistle/noisemaker or pepper spray (if you know how to use it).

9. Avoid deserted or unlit streets, especially at night or near dusk.

Being following these tips your walking for exercise and weight loss program will not only be effective but safe too.

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