Step To It.
Walking is a great way to get into shape and it’s so convenient. You don’t have to join a gym, get to a class, buy expensive equipment or learn a whole lot of complicated routines. All you have to do is lace up a good pair of trainers and step outside your front door. So what are you waiting for!
Why walk...?
Walking is an effective way to burn calories. Moderate walking at 5 kph burns in excess of 100 calories per half hour. Brisk walking at 6.5 kph burns even more.
It can also make you feel happier! Exercise reduces depression and anxiety, promotes psychological wellbeing and reduces stress. Plus time outdoors can help you feel grounded and balanced, so a walk to work can help you sail through the day calm and happy – and it’s good for the environment!
You’ll feel full of energy – people who exercise regularly generally have more get-up-and-go than sedentary people. Walking will also help you sleep better and relax in your down time.
Walk your talk
• Try to walk at least three times a week if you're currently doing no or little exercise. If you're already in the habit, walking twice that much is not too much!
• On weekends or holidays, try to increase your walking time to an hour. On some walks, try interval training by walking much faster for 30 to 60 seconds, then going back to your normal speed.
• Buy a pedometer from your local sports store or a major chemist to count how many steps you have walked each day. Write down the number of steps you have taken every night, and try to beat that number the next day. Walking programs suggest 10,000 steps a day.
• Keep challenging yourself. Going out for a gentle stroll is not going to cut it in the calorie count, your walk needs to feel like a workout. Start at around a level 4-5 on the exercise effort scale, then try to push it to level 6-7.
• Remember to warm up and cool down – it will help you improve your performance and prevent injuries. The best way to warm up is to walk slowly (your normal walking pace) for five minutes before stepping up to a brisker pace. To cool down, gently reduce your brisk pace over five minutes back to your normal walking pace.
• Walk with a friend for extra motivation. You can even organise yourselves into teams, perhaps with co-workers and have competitions to see which team walks the most over 6 weeks.
• Vary your walks so you don’t get bored and if you miss your exercise time then find ways to incorporate walking into your daily routine: take the stairs instead of the escalator or the lift; walk to the shops if they're close by; and leave the car at home when you can.
• If the weather is bad, hit the local shopping centre – it’s safe, fun, air conditioned and a great place to walk for exercise.
What you need
1. A bottle of water.
2. Good, well-fitting sports shoes with a firm heal and ankle support.
3. Try using an iPod or other MP3 player to add entertainment to the walk, but keep the volume at a low level so you can still hear oncoming cars.
4. Loose comfortable clothing and something reflective if you’re out after dark.
5. A mobile phone and small change for safety.
For more great exercise challenges go to www.thebiggestloserclub.com.au. The club has dozens of great features to help you lose the kilos and get fit. From online diet diaries to weekly weight loss plans and shopping lists plus advice from nutritionists and personal trainers.
