Can you really walk your way to fitness?
Most of us know we should take more exercise. Regular exercise is good for overall health and as a part of any weight loss program. If you want to lose weight you are probably sick of people telling you to just eat less and move more. Perhaps you have taken up jogging, but did you know you should stop jogging and walk your way to fitness.
It could be a big mistake in your weight loss journey to start jogging. Everyone seems to think jogging is the exercise of choice and is both effective and safe.
But is that true? Treadmills are one of the most used pieces of equipment in gyms. It seems it’s the one item that everybody thinks they should fit in to their gym sessions. Perhaps you are one of those people, but you are disappointed that you don’t see any results. Worse still perhaps you now have aches and pains in your joints that you never had before.
Is jogging good or bad?
Jogging is a slower form of running and liked by those that can’t see themselves running fast. However there are major differences between running and jogging that you may not have considered.
They both use the same muscle groups but running is high intensity usually for short periods. This improves the strength in your leg muscles and is good for stamina and burning calories. Regular running will boost your metabolism and aid weight loss. Because you get in to oxygen deficit during strenuous exercise you get a boost in your metabolism that lasts even after you stop.
Jogging on the other hand is a lower intensity activity and because of this each session usually lasts longer. This means that you are using your joints for longer and putting continual wear on your joints. Plus you don’t get the boost in metabolism.
So jogging takes up more time than running, is still tiring and causes joint problems and yet doesn’t bring the results you want. That’s why you should stop jogging and walk your way to fitness.
Stop jogging, and walk your way to fitness
It may surprise you to know that walking is a better alternative to jogging. Because it is a much lower impact activity it will not damage your joints like jogging might.
Assuming you are not jogging because you love it and you’re aim is to lose weight then walking is a better option than jogging. You may be wondering whether walking or jogging is better for losing weight. This is a nonsense question really because almost 90% of your weight loss results will depend on what you eat.
The number of calories you consume is much more important to weight loss than the type of activity you choose. Sure, exercise is important as it burns calories but it’s not effective without a sensible diet. It will certainly help you lose weight if you boost your metabolism and burn more calories. But whether you choose to run or jog is not important. you can definitely walk your way to fitness.
Strength training is important to lose weight
Success in losing weight is not just about exercise. It is also important to build strength training in to your routine. Improving muscle strength will burn more calories. You do not need to lift huge weights so you end up like a bodybuilder. Regular sessions with smaller weights is enough.
You should do 2 or 3 resistance training sessions a week. Don’t worry, you do not need to go to a gym to do strength training. You can buy equipment to do this at home.
Power walk your way to fitness
Now when we talk about walking we are not talking about a gentle stroll to the local store. Do not just amble round your local park. In fact even that would be better than nothing but you want to think about power walking for fitness.
This means you should walk at a pace that raises your heart rate and leaves you slightly short of breath. You should be able to talk but not sing. When you begin it is a good strategy to walk as fast as you can for as long as you can and then go back to a stroll. as you get fitter you will find the distance you can go will increase. Obviously if you have any heart problems or other serious health issues you should speak to your doctor before you begin any fitness program.
Adding a daily power walk to your day will bring great results. Walking for half an hour before breakfast each morning is one of the best ways to get rid of stubborn fat.
Power walk before you eat and your glycogen levels will be low and this will force your body to tap into it’s fat stores for fuel. If you tried this with jogging you would probably find you didn’t have enough energy to keep going.
Health benefits of walking
Walking brings many health benefits in addition to weight loss. Regular walking will improve your blood circulation and help reduce cholesterol levels. This will lower your risk of heart disease, stroke, Type II diabetes and other health issues such as glaucoma. Plus walking outside will expose you to the sun and help you keep up your levels of vitamin D.
Walking for mental health
So if we accept that walking is good exercise to lose weight and improve physical fitness is there even more going for it?
Well yes. Walking is also good for mental wellness. It is a great way to clear your thoughts. Some people treat it like a mediation or mindfulness session. This is especially true if you walk in a peaceful place where you can enjoy the sights and sounds of nature. Some people who find it difficult to sit down and meditate find that walking is a better option for their mindfulness needs. It is a great stress buster.
It can also helps you focus if you walk without the distractions of home or office.If you have a problem on your mind that you are having trouble thinking of the best way forward, then a walk can help you see things differently. I know business people that carry a voice recorder or notebook with them because they have their best ideas while walking.
Try a walking holiday
Be careful, walking can become slightly addictive. You may get so hooked on the health benefits of walking that you want to make it more than just a part of your daily exercise routine. Whether you go alone, with friends or take your family, a hiking holiday is a great vacation. You can get back to nature, get away from city life and get fitter at the same time.
Many travel companies run walking holidays at home or abroad. You can choose to hike in the mountains or take a coastal path. See what takes your fancy. If you decide to just go off walking in the mountains on your own, then make sure someone knows where you are going, and take some basic safety equipment with you.
The advantages of walking
One of the main advantages of walking is that there is no impediment to starting today. You don’t need any equipment or special clothes and you already know how to do it. Let’s face it you have probably been doing it since you were 1-2 years old.
Also walking is not as intimidating as jogging. If you are self conscious about your weight or figure you may not feel comfortable jogging. Walking is far easier to begin if you are not used to exercise.
If you are already overweight then jogging can put too much pressure on your joints especially your knees. Even morbidly obese people who could barely walk to the end of the drive, have been known to lose all their excess weight and increase their stamina just by walking.
Walking is the best possible exercise. Habituate yourself to walk very far -- Thomas Jefferson Click To Tweet
The other great thing about walking is that it can be done by all ages. Start your children off with a healthy attitude to fitness by introducing them to walking at an early age. But walking is also good exercise as we age. Because walking is low impact and can be varied to suit your fitness levels, it can be enjoyed well into old age. Regular exercise can also reduce the risk of dementia.
All in all you should begin today to walk your way to fitness no matter your age or current fitness level.
