Walking:
A Great Way to Get Skinny 

Walking - it’s a GREAT way to 'get skinny' and to stay in shape.  Combined with a sensible diet, it not only helps us lose weight, but also has many health benefits, including:  

  • Builds strong bones
  • Lifts our mood
  • Less stressful than running
  • Reduces risk for osteoporosis
  • Burns calories
  • Tones muscles
  • Helps manage high blood pressure and Type II Diabetes 

And, trust me on this…once it becomes your new habit, you’ll always find time to fit it in to your day.  It will be that important to you!     

A faithful mall-walker.

How much
Walking
   is necessary to lose weight?
 

A romantic moonlight walk on the beach.A romantic moonlight walk on the beach.

 The answer is… It Depends!   

Check out this article at Livestrong.com:

http://www.livestrong.com/article/435088-calories-per-hour-when-standing-and-walking/

“A person who weighs 140 pounds burns 220 calories walking for an hour at 3 mph, but the 200-pound person burns 314 calories -- more than a 50 percent increase in calories burned. If you carry extra weight, hit that treadmill. You will see your weight come off more quickly than your thinner peers’ weight comes off. You lose one pound of weight for every 3,500 calories you burn. The 170-pound person walking an hour at 3 mph burns 267 calories per day, so it would take 3,500 divided by 267, or about 13 days to burn a pound.”

That’s about 28 pounds a year! 

Ready to take up your new 'sport?'   

The Mayo Clinic offers this strategy:   

  1. Wear comfortable shoes with the proper arch support.
  2. Avoid areas with hazards such as cracked sidewalks or uneven pavement.
  3. Warm up - and cool down - by walking slowly for 5-10 minutes. 
  4. After you cool down, gently stretch your muscles

How much you weigh, how fast you move, and the terrain - all impact the amount of calories you’re burning, and ultimately, the rate at which you’ll drop the pounds.   


Evidence

In a 2003 study published in the American Journal of Clinical Nutrition, researchers studied the effects of walking on two groups of overweight individuals.  One group exerted an average of 1000 calories per week, while the second group strolled briskly for an average of 75 minutes per day for a 6 month period, to achieve an average energy expenditure of 2500 calories per week. 

The second group showed a higher amount of weight lost over a six month period and an even greater difference after 12 and 18 months, respectively.  You can read more about this study at  http://ajcn.nutrition.org/content/78/4/684.full.


Conclusion

I make it a point to meet my quota each week.   It’s one of my ‘habits’ and I’ve built it into my weekly routine; about 30 minutes (brisk), three days per week, usually at our local mall – where there are lots of others getting their exercise, too!   

You should try it!  I wear my good quality tennis shoes and shorts.  It feels good to know that I’m burning calories, strengthening my bones, and toning my muscles.  Plus, it energizes me!     

Let me add this… when I need to lose a few pounds, I ramp up my routine.  I go further, get brisker, and for longer periods…until those extra pounds are gone.   It never fails!  

Another tip!  Try wearing a pedometer.  It's a great motivator and will keep you focused.  Work up to 10,000 steps (about 5 miles) every day! 

Share your experiences in the space below. 

The Solution to Permanent Weight Loss

(the inspiration for this website)

by Robin D. George


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