Can Walking Take Off Pounds? If you have been reluctant to start a walking program then I have good news. In addition to being healthful exercise, walking is one of the most important parts of a sensible weight loss program. Just as important as taking it off is keeping it off. That’s where walking offers an advantage. Regular walks are your best insurance against regaining unwanted pounds. Rather than offer another explanation of the amazing health benefit of walking, I’d like Dr. Mark Faries to explain it his way. Dr. Faris has a remarkable ability for explaining the importance of lifestyle as good medicine. In a world of inflated claims for the latest medical technology, Dr. Faris is a welcomed voice of reason and simplicity that you can benefit from. To begin Dr. Faris 3-minute video, click on of the link below. Walking is a great way to lose weight After watching the video, reflect on the important points Dr. Faris’ shared. More Tips For Success Although calories do count in a weight loss program, the number of steps you take is also important. This is especially the case if you want to take it off and keep it off. To make walking a routine that works for the long game, I recommend two simple rules: 1. Have a plan for how many steps you need to take every day. 2. Use a pedometer to keep track of your daily step count The good news is that a healthy whole food plant-based diet without fads or expensive supplements along with a daily walk can result in a weight loss of 1 to 2 pounds per week. If you currently live a sedentary lifestyle, you probably have been walking a mile or less a day. If you have an average stride that mile is about 2,000 steps. While that may sound like a lot of steps, it’s not enough. A better goal for most would be at least 10,000 steps a day. For each mile (about 2,000 steps), a 180- pound person burns about 100 calories and a 100-pound person burns about 65 calories. While walking will burn calories, it can’t win the game without some supportive calorie reduction. The good news is that exercise can help you feel less hungry. When we exert physical effort in our daily activities or exercise, our body draws on stores of energy without signaling a sense of hunger. In contrast, when inactive the hunger signal comes through loud and clear. In essence, inactivity is a signals that it’s time to eat. From an evolutionary perspective these responses make sense. In a world of danger and scarcity, physical activity was associated with danger or urgency that took priority over searching for food. Physical idleness was the signal to eat anything available to help store fat. With this as the backdrop for our natural urges, it easy to appreciate why weight gain in a world of abundance with few physical dangers is not entirely our fault. If you need a way to work in the extra steps needed, then consider the ideas listed below. • Whenever you to have to wait, find a place to pace back and forth. I could imagine getting in an extra 2,000 steps at the DMV. While waiting for a car repair or oil change you may have time to work in another 1,500 to 3,000 steps around the parking lot. Often life is a progression of activities where we hurry to an activity and then wait for a service. That makes waiting time just what we needed. • At the grocery store, mall or big box store, take a lap around the outer isles before you begin shopping. That alone should clock in at least 500 extra steps. You might even pass a must-have item on sale. • At work, instead of using the closest restroom, find one farther away. Ideally find one up a couple of flights of stairs. • Around the house, find opportunities to add a few more steps. While preparing food at the kitchen counter or washing dishes, mark time. Kitchen music might even add a little boogie to your step. • If you’re driving kids to various activities, take a walk or two around the facility while the activity is in progress. For example, no need to sit for a game. You can usually see a game just fine while walking around it. • If where you work is within a thirty minute walk, you can save your car and give yourself a health boost by walking. If work is farther away, drive part of the distance and park a few miles away. Then, walk the remaining distance. After work, you have an opportunity to work off the stress of the day with exercise as you walk back to your car. Walk off the accumulated stress of the day before getting home and you’ll be giving your better half a gift. • If you have been hiring others to do yard work, consider doing more yourself. Yard activities involve a lot of motion and use of different muscles. As a plus, yard work is an outside activity that exposes you to natural sunlight. In moderation and with sun protection when out for an extended time, yard work can be one of the best ways to keep from losing it by using it. If you have grass clippings or leaves, consider recycling them to make mulch. Granted, making mulch may not be the most economical use of time by most measures. However, as an outdoor activity that keeps you bending and lifting, it could be one of your most valuable investments in health. • If a sedentary activity around the house keeps you in one place more than an hour or two, consider taking a short five minute walk or jog around the block. You will get back feeling invigorated and likely feel more enthusiasm for the remaining task. As for housework, routine can all too soon become the enemy of enthusiasm. If that’s a scenario you know too well then it’s time for a daily jog or pep walks. • Make walking a family outing before or after dinner. If the only option is an after dark walk, wear something visible or carry a flashlight. A walk before dinner can be a stress reliever that makes family dinner time more pleasant. If cell phones interfere with your opportunity for quality bonding time then leave them behind. • When answering a phone call, stand up and pace in place or walk around. Of course, you may need a place to jot notes while standing. Placing a box atop your desk makes a quick standing desk. After the call, just stow it under your desk. • The next time there’s a need for a small meeting; make it a walk outside. A walking meeting can help stimulate creativity by changing the scenery. • When possible take the stairs rather than an escalator or elevator. • At church and other social gatherings, invite people you would like to know better for a walk. It’s a great way to know others better. • If you have a dog, take it for an extra walk or volunteer to walk dogs at your local animal shelter. Your best friend may be there waiting for you. And, that barking dog next door, likely it’ s lonely and needs a friend. Why not offer to take it for a walk. You will both be better for the walk. Imagine that, a neighbor that pays your dog food and vet bills. • When the weather is bad, walk in a local mall. If you don’t like to walk alone, ask about the local mall’s “walker group.” Most superstores have plenty of walking room and although not as interesting as a mall, they can fill in when the weather is bleak. Need more ideas? In the article, “Walking for Weight Loss - The Ultimate Guide to Walking Off Those Pounds,” you will likely find them. Opportunities to walk are all around and as varied as our creativity. Do you have a favorite walking tip that’s not on my list? Perhaps you will share your favorite idea with me at an upcoming Saturday morning walk at the park. Nancy Neighbors, MD Huntsville, Alabama "Walking is the best possible exercise. Habituate yourself to walk very far." - Thomas Jefferson |