| Everyone's heard the old adage, and it's all too | | | | You can also carry extra weight but make sure |
| true. To lose weight and to keep it off, you need | | | | it's no more than 10 pounds and put it in a |
| to eat less and move more. One of the simplest | | | | backpack or around your hips to maintain your |
| ways to move more is to walk. | | | | balance and posture. Walking with unbalanced |
| But before you begin, you should always contact | | | | weight or adding weight to your arms or legs can |
| your medical provider for a check-up or | | | | cause you to hurt yourself, which would be |
| consultation if any of these apply - | | | | counter productive. |
| - Not exercised for 12 months or more. | | | | But what about motivation? Everyone will have |
| - Are over 65 and not currently exercising. | | | | excuses as to why they can't walk, it's human |
| - You have or have had heart trouble. | | | | nature. The path to success is to make your daily |
| - Pregnancy. | | | | walk a habit, like brushing your teeth or reading |
| - High blood pressure. | | | | the newspaper. Make it a part of your routine and |
| - Diabetes. | | | | then the excuses aren't valid anymore. |
| - Experience chest pain, especially after effort. | | | | Another good tool for motivation is to set |
| - Faintness or pronounced dizziness. | | | | yourself some goals. We are all competitive by |
| - Any other medical conditions. | | | | nature; make it a competition against yourself. |
| Walking at a moderate speed for a minimum of | | | | To achieve your fitness goal you must - |
| 30 minutes burns stored fat as well as build | | | | - Make it challenging, but realistically achievable. |
| muscle which will speed up your metabolism. | | | | Don't aim too low, but also don't set your sights |
| Walking 60 minutes a day has been shown to cut | | | | on the unattainable. That's a recipe for failure. |
| your risk of heart disease, breast cancer, colon | | | | - Ensure it can be measured. What distance per |
| cancer, diabetes and stroke. Can't we all find a | | | | week? Over what time? How much weight to |
| spare hour in our day, especially if it prolongs our | | | | lose? |
| lives? Having said that however, remember to | | | | - Use your calendar and set deadlines for the final |
| always get the OK from your doctor before | | | | goal and milestones along the way. |
| beginning any exercise program. | | | | - Write it down. Set it in stone and look over it |
| Losing weight is all about calories - how many you | | | | often. |
| burn- what goes out - compared with how many | | | | - Stay on track. Keep your eye on the prize. |
| you eat each day- what goes in. And there it is | | | | - Reward yourself.Enjoy each milestone; you are |
| again, eat less and move more. | | | | one step closer to your goal. |
| To burn the most calories, time is not as | | | | Lastly, we need to consider our food. Does |
| important as distance. The faster you can | | | | anyone know how much they really eat in a day? |
| complete a mile/kilometre (aim for 13 minutes or | | | | Try keeping a food diary over a few ordinary |
| less) the more calories for that mile/kilometre, but | | | | day have an honest look. If you can make even |
| when you are starting out however, it's best to | | | | small changes, you'll likely reap amazing rewards. |
| work on distance and then worry about your | | | | Here are some basic tips:- |
| speed. | | | | - You can eat the foods you enjoy, just have |
| Here's something I'll bet you didn't know. You can | | | | smaller serves. |
| even burn calories while you sleep. The more | | | | - Instead of a processed, packaged snack, grab a |
| muscle you build, the more calories you burn | | | | piece of fruit or a carrot. |
| every hour of every day whether you are | | | | - Make sure you get 5-10 servings of fruits and |
| actively exercising or not. Adding muscle to your | | | | vegetables every day |
| body increases your metabolic rate - that's the | | | | - A restaurant will always serve more than you |
| number of calories you burn each day when you | | | | should eat. If you have to eat out, make it like a |
| are not exercising. I'm not suggesting you bulk up | | | | treat, eat only half the serve and ask for a |
| like a body builder, just tone up your arms and | | | | doggy bag for the rest. |
| legs, stomach and shoulders. You'll increase your | | | | - Finally another old adage, Eat to live not live to |
| fat burning capacity and look great too! | | | | eat. Food is fuel, enjoy it but don't over do it. |
| When you begin walking you will build leg muscles | | | | If you can manage to walk 6 hours a week you |
| as increase your distance and time. Aim to walk a | | | | will be fitter, healthier and limit your chances of |
| little longer each day. Over time you can increase | | | | developing obesity related conditions such as heart |
| your speed, change your walking style (like race | | | | disease, breast cancer, stroke, and diabetes. I |
| walking) or add some strength training a couple of | | | | have to remind you before you begin; you should |
| times a week. The extra muscle will make your | | | | always contact your medical provider for a |
| walking even more efficient at burning calories. | | | | check-up or consultation if any of the conditions in |
| There are other ways to step up your ability to | | | | paragraph two apply to you. |
| build muscle while walking. Using walking poles is | | | | Your main objective should not to be thinner but |
| another way if you feel you can't walk faster and | | | | to live your best, healthiest life at whatever |
| want to increase your calories per mile/kilometre. | | | | weight you are. |