A recent British study showed that walking (not running), proved more successful for folks wanting to lose weight. Walking participants were compared against those who ran, cycled, and swam.
1. First, Check With Your MD
If you are overweight, it’s vital to get your doctor’s opinion. You may be on medications whose dosage requires adjustment. Many medical conditions can be affected by an exercise regimen as well.
2. Get The Right Gear
You want to help yourself, not hurt your body. Get a good pair of shoes. Wear clothes that wick away the moisture. Choose clothes that will not chafe.
3. You Will Start Feeling Better Today
It took a while to build up that weight. It will not go away overnight. Eventually, you want to build up 30-60 minutes on most days. But, start slow depending on your current status. That might mean 10 minutes of VIGOROUS walking the first day, and increasing it by 5 minutes per day. Be consistent about walking daily. How fast should you be walking? You should be able to speak a few sentences, but not be able to carry on a long carry conversation.
5. Take Care Of Your Aches And Pains
Image Credit: prevention.com
A small amount of pain is normal. Sore calves and other muscle aches can be treated with ice. If the muscle aches change your gait, then take a day off. If pain persists, it might be a good idea to take a trip to the doctor.
6. Write It Down!
Keeping track of your progress is a great motivator. It does not have to be fancy. Just write down how far you walked and how long you took. If working on a treadmill, record your incline, if applicable.
7. Have Fun!
Step trackers are a great way for you to see how well you’re doing. Some are free, others you can buy. What these trackers record vary greatly in detail. Or, upload your favorite songs to stay motivated. Vary your route as well! Want a little more help? Click on this link to start on a 21 day challenge!
