Hello Everybody,
It has been proved on many occasions that a walking exercise program really aids slimming. A brisk walk improves cardiovascular fitness, burns calories and makes you feel good. If you walk in cold weather your body will burn more fat as it tries to keep you warm and your metabolism will be raised. So for a given distance you will use even more calories.
The recommendations for how many minutes a week you should walk vary, but 150-200 minutes is usually suggested. About half an hour a day is reasonable to aim at and should not take up too much of your time. Do more by all means, if you have the motivation and energy. On a couple of days a week you can try short bursts of a minute of so fast walking - just short of running. This will burn off even more calories.
Do not forget that all physical exercise aids slimming to a greater or lesser degree, depending on how vigorously you do it. House work such as Hoovering is excellent and, of course, the more times you climb the stairs the better it is for you.
I did say that walking is a slimming aid. It is just that, but it is not all you need to do to become slim. Eat unhealthy food and however much you walk you are unlikely to lose much weight. Diet is important. You must eat three meals a day and these should include the five portions of fruit and vegetables we hear so much about. Avoid food rich in fat, sugar and salt - and this includes fizzy drinks.
You must be motivated - whatever gets you out of the house for an active half hour do it. A dog will certainly achieve this, but it is up to you to decide if forced motivation compensates for the multiple disadvantages of dog ownership. If you find exercise boring, or healthy food bland, you have chosen the wrong exercise and the wrong food. Look around for something better, do not just give up.
If you really dislike walking try cycling, or swimming or the numerous indoor exercises available. If you hate the food try alternative diets. In a previous post I recommend the Mediterranean diet, which is not remotely bland and has the advantage of including a daily glass of wine,
How long will it take to lose weight? That depends on how much you want to lose. Your thirty minutes walking, or whatever exercise you choose, plus a better diet should make you burn off a maximum of two pounds a week. You should be happy with one pound, but two is possible. Not much you may think, but you could lose half a stone a month. That must be worth the effort.
Age is not a problem in any of this. It is just a good idea for Seniors to let their doctor know they are thinking of starting an exercise program. He will be delighted, but may want to give them a precautionary check-up first. Older people might want to walk less briskly than those younger, but if they exercise at their own pace and eat a healthy diet they will find that walking, or any other suitable exercise, does really aid slimming.
See you soon,
Peter Stockwell
9 January 2010
Photo. Che-burashka (Flickr)
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