Walking is the best way to get started on a fitness program. What does fitness mean to you? It depends where you see fitness taking you, what do you expect? Walking for Fitness, is where you should start.
Where do you want to be? Didn’t think there was going to be a quiz, did you?
Getting and staying in shape is not the only thing that exercise is good for, it can help your mental outlook, your mood.
Specific mental health problems may be helped, suggests research. Fit people have less anxiety and depression.
So, if you are feeling down, get to the gym, go for a walk, do something physical. Don’t walk to the kitchen and finish off the donuts and ice cream!!! Please.
Check with Your Doctor
Always check with your doctor before starting any kind of exercise program. Start slowly and warm up every time. Warming up will help reduce the chance of an injury.
Most people can do moderate exercise, pay attention to what your body is telling you. If you have soreness, that should be ok and expected. Pain or sharp pain on the other hand will need to be checked by a medical professional.
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HOW MUCH ARE YOU BURNING?
Let u see how much is burned in some activity’s:
These number are for a 154-pound person, the calorie number would be higher for a higher weight
And lower for a lower weight person. the first number is for 30 minutes the second is for 1 hour
Hiking 185 370
Light Gardening/Yard Work 165 330
Dancing 165 330
Golf, Walk and Carry 165 330
Bicycling (<10mph) 145 290
Walking (3.5 mph) 140 280
Weight lifting (light workout) 110 220
Stretching 90 180
MORE VIGEROUS PHYSICAL ACTIVITY, Same 154 lb. person same ½ hour,1 hour as above.
Running/jogging (5mph) 295 590
Bicycling (>10 mph) 295 590
Swimming (slow laps, freestyle) 255 510
Aerobics 240 480
Walking (4.5) 230 460
Heavy yard work (chop wood) 220 440
Weight lifting (vigorous) 220 440
Are any of the things you do on the list? Are you surprised at the calories you are burning? Maybe you think they are too high or too low.
Every day, it seems we hear of many Americans that are suffering with heart problems and obesity and diabetes or other problems that could be avoided with some physical fitness.
JUST GETTING STARTED?
Warm up before exercise, move around, move your arms legs, get those muscles warmed up. This will help prevent injuries, when Walking for Fitness.
Don’t overdo it, start simple, walking, bicycle, jogging or swimming.
Take time to cool down, stretch, for 5-10 minutes after your exercise.
Drink water before, during and after and enjoy yourself.
WALKING for FITNESS
Walking is about the easiest ways to get started on a physical fitness plan. Most people can and do this every day. You would think just doing it more would be easy. Of course, the faster you’re pace the more calories you will burn. That’s 3.5 mph in the moderate and 4.5 mph in the vigorous section above.
There is not a lot of equipment you need to walk for fitness. Just good shoes, if you don’t have them you will know soon enough. Not having good fitting walking shoes could sidetrack you, wouldn’t want that!
But of course, walking can be of benefit at any speed. Why do so many people choose it? It is because of that fact.
You can walk just about anywhere from right in your neighborhood to local parks, you may even have bike/walk trails nearby.
Or there is the local gym, where you will find many ways. I have been in several gyms that had walking tracks inside.
How do you know how many steps you have walked? The big goal is to get 10,000 a day. You do that and you get a Gold Star. That 10,000 steps come out to 5 miles.
Either way you say it, seems like a lot. But it really is not. Just get as many as you can, then get more the next time. Keep building and you will be feeling better and better. Next you know, that goal will be attainable.
STEP OR FITNESS MONITORS
How do you tell how many steps you have? You may have or can purchase any step counter, up to that latest fitness wearables, that would do the job.
I have been using the Jawbone UP3. IT is a very good band, measures your steps, heart rate, sleep and calories. Works with an app that you sync the band with. The one thing I don’t like, is that you must open the app to check your progress. This may not be a concern for many of you.
No longer using the Jawbone UP3. I have moved up to the Polar A360. This unit is far superior and show everything on the face. You can see your heart rate , time, steps, distance all at a glance. The A360 has been upgraded and is now the A370. These are superior fitness watches.
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I do like the sleep feature, in the am, I can see how much deep, light and rem sleep I got and what my heart rate average was overnight. A good indicator of your heart health.
I can also at any time tap on the heart rate button and it will monitor my heart rate.
I recommend a fitness band, even for beginners. You can one of the pocket pedometers cheaper. But a band will take you farther and tell you more than a pedometer will. Using it for a longer time is also likely. I just plain think it is a smarter move.
You may not want to start with a more expensive, initial outlay for a fitness monitor. Start small if you must. But consider the advantages of being able to check your heart rate. Might be something to discuss with your Doctor.
Your call. Now, get up off the couch, don’t head for the kitchen, head out the door. Do something, walk!!!
Half as far as you can, you must get back, right?
Seniors Fitness Plans for Home Go to this post for more information
As always, meeting with you doctor should be you first step.
Thank you for spending part of your day here with me.
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