Easy 6 Week Walking Program

So I’ve harped on and on (and on) about how walking is a great way to lose weight but I had a few e-mails asking about walking programs.  They are a dime a dozen out there, but I thought I would share with you my personal walking program that I used that helped me lose weight.

First Week to Two

I spent this time getting my body ready for what was coming up.  I took time to enjoy the outdoors (when I could) and enjoy the walk just as a walk – not as part of any exercise routine.  This prepared me mentally for the weeks ahead when I would start to treat the walk more as exercise.  I tried outdoor walking with my MP3 then tried mall walking — not for me I found as I spent too much time in the gizmo stores.  I also started walking with a goal to be out and about between 15 and 30 minutes per day for 3-4 days (or every other day).

Week Three and Four

Now I was getting serious and I started to pick up the pace.  If it took me 15 minutes to walk 2 blocks I’d try and do 3 or 4 blocks in the same amount of time.  By this time I was ready to work up a sweat!  Because most heavy guys/women have BIG tummies I bought a back brace which forced my stomach in (as much as you can) so that when I do go out for the walk my back is not straining becaue the tummy is tugging at it.  The brace was around $80.00 – I spoke about the back brace on this post Weight Loss For Lower Back Pain Relief.

Now there are “techniques” when walking – but I did what was comfortable for me.  More recently I’ve seen people use walking poles – but whatever you use is entirely up to you.

Week Five and Six

I’m into a regular pace now and slowly work on increasing speed and stamina by making the walks longer.  I am now aiming to hit at minimum 10,000 steps.  I am also able to go out more often so as much as 5 or 6 days per week and if at all possible 7 days per week.

You want to keep things as “fun” as possible – try changing the music you listen to — after a few weeks you will get bored listening to the same thing over and over again.

I should also mention that you should start your walking by stretching and getting your body ready.  It may not be as important in the first few weeks as you prepare yourself — but as you increase the intensity and length of your walks it will become important otherwise you could hurt yourself!

As you make walking more of a habit than a chore you’ll find that if you don’t go out one day you will really miss it!  That’s a good thing!

I really found walking helped me a lot – it was easy.  I didn’t have to spend $$$ on a gym membership — which has it’s own issues, and I could do it whenever.  Getting up from my desk to the washroom involves walking, sending a fax or picking up something from the printer.  You do it all the time anyways, so why not do MORE of it and get fit at the same time?

Now I mentioned briefly stretching.  This is very important and is needed to prepare you muscles and body for the exercise.  Stretch before AND after you’re done!

After your walks, target the muscles you’ve worked.  Remember not to bounce.

• Hamstrings: To loosen the back of your thigh, stand straight on one leg and place the other foot on a low bench or ledge. Lean your body slowly forward at the hip. Keep your back straight as you do this.
• Quadriceps: Try the Flamingo to stretch the front of your thigh. Place one hand on the wall and, while standing on one leg, bend the other knee, and hold your ankle or foot behind your rear. Keep your torso upright and knees together.  I’m not the most balanced person on one foot so you may need to lean on something when you do this!
• Calves: Stand facing a wall with palms against it. Stretch one leg behind you. Keep both feet flat on the floor. Bend your other knee slightly forward, but not beyond your toe. Keep toes pointed forward, hips parallel to the wall and back straight.

Here are some images to help you…

Hamstring

Quadriceps

Calves

Make walking a regular part of your day, and you’ll see how easy it is to lose weight, and feel great!

Here is to your health!

Mohamed

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