So you decided to start walking. But first do you know how?
Follow these simple steps:
Ensure that you have what you need.
You need a place to walk. Walking on a treadmill is ideal, but it’s fine to walk outside. However, if you walk outside, since walking on concrete sidewalks or paved roads may give you shin splints, find a softer surface to walk on. You need walking shoes that are less than six months old. Not running shoes or cross trainers—walking shoes.
You will need a watch—preferably with a minute hand.
Trim your toenails properly with a convex clipper. Ensure that your feet are clean and dry. Wear clean white socks. Wear whatever other clothes are suitable for the conditions.
If you find that skin rubs on skin (for example between your thighs or between your toes or between your arms and torso), use petroleum jelly to reduce the chafing.
You will need a notebook and a pen. Keep track of each walk: distance covered, the time it took, and any notes about how you felt during or afterwards.
(If you can afford a pedometer and want to use it, fine. However, it’s not necessary.)
Set an initial goal.
If you have one in mind, fine.
If not, let’s pick a modest goal for the initial phase of your walking to lose weight campaign, namely, one mile in 30 minutes.
That may seem like an enormous challenge. Alternatively, it may seem like too small a challenge. Either way, it’s a good starting point.
Warm up.
Sitting in a chair, put your legs straight out in front of you. You knees should be locked and your feet about a foot apart. Roll both feet in a circular motion ten times one way, and then roll them ten times the other way.
Next, still keeping your knees locked, point your toes away from you and hold that position for 20 seconds. Then point your toes back towards your head and hold that position for 20 seconds.
Next, stand up. Keeping your heels flat on the floor and your toes pointed at about a 45 degree angle, squat all the way down as far as you can go. Let your knees track out over your toes as you descend. If possible, put your palms on the floor in front of you (with your elbows between your legs) and relax your neck so that your head drops forward. Maintain that position for 30 seconds and then stand up again.
This may be difficult at first, but, if you keep practicing it once a day, it will soon get much easier. It’s a wonderful, natural stretch.
Then simply walk at a normal pace for 2 to 4 minutes and you’re ready to go!
Go for your first walk.
How fast should you go? Do not try walking briskly. Just go at your normal pace.
How far should you go? Not far! Just walk for a little while, perhaps only a few minutes, until you begin to feel slightly tired. That is enough for today!
If you are using a watch, note for how long you walked. Write it down. Tomorrow you are going to walk slightly longer—another minute or two. The day after that, you are again going to walk slightly longer—another minute or two.
Persist! Soon, in a matter of weeks, you will be walking for 30 minutes.
Excellent! You are now halfway to the first goal.
All you have to do now is to walk slightly more quickly each time. Do not increase the distance. Just keep walking for 30 minutes every day religiously while pushing yourself slightly to move a bit more quickly. In just a matter of a few more weeks, you are going to be able to cover one mile in those 30 minutes.
(Alternatively, if you are using a pedometer, note how many steps you took during your walk. Write it down. Tomorrow you are going to walk for more steps—another 50 or 100. The day after that, you are again going to walk an additional 50 or 100 steps. Soon you will be walking 2000 steps. If you are taking a normal stride, that’s about one mile. Excellent!
All you have to do now is to walk those two thousand steps slightly more quickly each time. Do not take more steps. Just keep walking 2000 steps each day religiously while pushing yourself slightly to move a bit more quickly. In just a matter of a few more weeks, you are going to be able to do those steps in 30 minutes. Congratulations!)
Tip: after your walk, it’s a good idea to repeat that squat stretch again. (Also, especially if you feel the back of your body tightening up, do some stretching for your Achilles tendons, calves, hamstrings, and lower back.)
Listen to your body.
In consultation with your physician and by “listening” to your body, adjust this walking to lose weight program to best suit yourself.
If you find it relatively easy, try doing it twice a day instead of once a day. If you find it relatively difficult, try doing it every other day instead of daily.
Once you are able to walk one mile in thirty minutes, your next goal should be walking two miles in 60 minutes. Use a similar program to meet that goal. You may go for two one-mile walks in 30 minutes each or one two-mile walk in 60 minutes; it doesn’t matter. Break it up however it best suits you.
Once you are able to walk two miles in one hour every day, your third goal should be walking three miles in 60 minutes every day. Again, you may break it up. For example, walk one mile in the morning in twenty minutes—and repeat that distance and time in the afternoon and again in the evening.
Once you are able to walk three miles in one hour every day, your third and final goal should be to walk four miles in an hour every day. Again, you may break it up.
There will be days when you feel discouraged and don’t feel like walking to lose weight. So? Do it anyway. If you persist, you will succeed.
In fact, the more of an obstacle you overcome, the more satisfying your accomplishment will feel.
You now have a clear program on using walking to lose weight. You will soon be feeling much better—and you’ll be looking better and be more fit as well!
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