WALKING AND WEIGHT LOSS
By Desiree Hendrickson
If you were interested in losing weight, would you believe me if I told you that you could do it by walking?
It has been done and you can make it happen too.
We are all busy. We have personal and professional demanding lives that consume most of our time and energy. Because of this, we may feel as though the only way we can keep up with losing weight is through hours of cardio and/or high intensity training. But that kind of strenuous activity isn’t for everyone. In fact, your doctor may not recommend that for you.
Walking 3 to 4x per week for at least 30 minutes can help you lose weight.
Here are ways to lose weight by walking…
KEEP IT INTERESTING
I’m a person that needs to be entertained or busy almost constantly. So when I started to incorporate walking in my weekly routine I would change up my speeds periodically throughout my route to help keep the intensity up as well as keep myself entertained with keeping pace.
Stroll: this would be a pace that you could find yourself walking while grocery shopping.
Brisk walk: this would be a pace slightly faster than a stroll.
Power walk: this would be a fast walking pace where I’m pumping my arms to keep up the tempo.
For an example, I would start with a stroll walk to warm up and then transition into 1 minute brisk walk-2 minute power walk intervals, and then cool down with a stroll or moderate-walking pace.
FIND A WALKING PARTNER
Having someone to go on your walks with can also help keep things interesting. You should be able to hold a conversation while walking and this can help pass time. Almost any distraction you can have while walking will help make this seem like less of a workout, which is a plus!! Also, having an accountability partner will only set you up for success!
Consider adopting a pet
Dogs don’t just love to be walked, they need to be walked!
MEDICAL BENEFITS OF WALKING
It has been proven that incorporating a simple walking routine in your weekly schedule also has medical benefits. Walking can increase your cardiovascular endurance as well as improve circulation throughout the entire body. Improving your circulation can decrease joint pain you may be having that is caused from a buildup of plaque deep in your arteries.
I work in an office where I’m typically sitting in a chair for about 8-9 hours a day. Because of this my legs to swell and retain water because of the position I’m in 80% of my day. I love nothing more when I get home than to go for a walk or run to shake out all the water retention.
SUPPLEMENT IT WITH HEALTHY FOODS
While walking is a great cardiovascular exercise, supplementing it with a healthy nutrition plan and plenty of water will increase your weight loss potential! Choosing healthy foods will provide endless benefits to your overall health, and the first being with weight control. Being sure to hydrate is important as well. I try to follow the suggested 1oz. of water per pound of bodyweight a day. So for example, if you weigh 130 lbs. you should be consuming at least a gallon of water per day. Hydrating enough will help keep you fuller longer!
So go ahead and put those walking shoes on, you CAN lose weight from walking. Like anything that is fitness related…you just have to start.
Desiree believes life is about balance between a personal and professional lifestyle and continues to challenge herself with new goals and athletic pursuits to keep her body and mind guessing. She believes that success in all aspects of life is the ultimate goal and looks forward to helping and motivating her family, friends and followers to be the best version of themselves.
Desiree’s favorite products for post-workout, she has two favorites: Xtend and ABC CORE Nutritionals. Xtend brand blends very well and is a very fine kind of powder.She loves all the flavors! ABC CORE Nutritionals is an extensive blend with multiple aminos that will assist in more efficient recovery. My favorite flavor is the Blueberry!
Desiree loves Optimum Nutrition Amino Energy to spice up any drink and helps give her a boost of energy. The Amino Energy Café series as an excellent substitute for creamer in my coffee. She also uses flavors such as Watermelon or Blueberry mixed in lemonade or iced tea.
For protein her all-time favorite is Fudge Brownie flavor of Dymatize ISO-100. She has also tried cinnamon bun, cookies & crème and they’re delicious also!
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