Why is walking such a great option?
Here are a few reasons:
1. It’s low impact: If you have knee, back, etc. etc. problems – walking will help you to build your strength/stamina without injuring you!
2. For every day maintenance: Aim to walk 3-4 miles a day depending on intensity. That may sound like a lot, but you don’t have to do it all at once. If you can find two 30 min blocks, or three 20 min blocks – you can get it done throughout your day without even feeling like you exercised
3. It’s all about the distance: One great thing about walking is that if you can’t go very fast, if you can go for a long period of time, it makes up for the speed. Essentially, you burn x number of calories per mile. As long as you walk, say, 3-4 miles – you’ll get the caloric benefit. You won’t necessairly get the full cardio benefit if you’re not walking at least 3.5mph, but it’s a great start regardless!
4. You can do it while watching TV: Have you ever walked on a treadmill while watching your favorite TV show or movie? The time FLIES by. Try it out!So now that you’re a walking “expert” – how do you make it more “intense”?
Here are some options:
1. For weekend activities: Go on a long hike – the hills will definitely get your heart pumping! And by long I mean 2-3 hours.
2. For every day maintenance: Aim to walk 3-4 miles a day depending on intensity. That may sound like a lot, but you don’t have to do it all at once. If you can find two 30 min blocks, or three 20 min blocks – you can get it done throughout your day without even feeling like you exercised!
3. Another option for every day maintenance: Walk on a treadmill for 40min – 1 hour. The reason I like this option is because you can very easily control your speed and the intensity (incline) you’re walking on. If you’re walking outside – your speed will vary (because you’re not a robot!) but that will also take away from the intensity of your walk. you have been able to maintain your weight for years by just walking on the treadmill. walk at 4mph (that’s 15 min/mile) ,walk on an incline of 4 or 5 depending on the treadmill (this boosts the number of calories burn by 30-40%!) walk for at least 40 min (that’s about 2.66 miles) – but with the incline intensity, you can get away with walking a shorter distance but still getting the full benefit of your workout!walk 5 times a week ALWAYS watch a movie or a TV show while walking – it helps pass the time and distract me!
From a calorie burning perspective, the number of calories you burn is directly correlated with your weight. If you weigh more, you’ll burn more calories doing the same activity as someone who weighs less! So don’t just assume that if an article says you burn 300 calories from walking that you will – you need to calculate it. Here is a great site that will help you determine how many calories you actually burn while walking – check it out!
Try walking around the next time you don’t feel like exercising and let me know if these tips work for you!