Best Foot Forward..

Best foot forward.

So many of us think that we need to go to the gym to lose weight and get fit!!!  We have this constant belief that the only place to improve our fitness is ‘The Gym!!’  Pilates, yoga, spinning, body combat, boogie bounce, boxercise, kettle bells and the classic treadmill to name but a few things we do. All these get the attention when it comes to popular ways to stay healthy. The odder the name the more we think it is good for you. I think I could start a new craze!!!  Remote controlercise, where you can stand in front of the TV and change channels to music!!! Or the M&M ercise, were you do a sit up and get fed an M&M (other confectionary classes are available soon).

I have to say I enjoy all forms of exercise I always have.  Since getting fit again unless I absolutely blast sessions I think I’ve not done anything.  But getting to that point was hard work!!!

The times I thought shit not the tread mill again and got off shattered and sweaty.  Or rowed on the machine until my legs were shaking and wobbly to the point where I nearly had to shuffle down stairs like a toddler because my legs were so tired!!

We get so hooked up in this beat yourself up in the gym culture that we take out a gym membership, go a few times and never go again!!!!

In our race to lose weight a get fit, we overdo it and ache for weeks. Then we get put off and stop!!!

I was thinking about this and what actually happens at the gym.  Although going to the gym is for me, it definitely isn’t for everyone.

There is, however, a more unassuming workout that might not get the column inches, but has all the benefits: walking.

Having a dog, who strangely loves to walk, I find that I do quite a lot of walking.

So I started to look into how good walking is for you.  The first thing I found was you probably burn more calories walking than you do at the gym. In the gym you work hard of a few seconds and then sit around for minutes in between sets. Whereas walking is continuous!!!  And let’s be honest the majority of people go to the gym are there to lose weight and burn calories. Not to look like Mr or Mrs Universe having muscles on muscles.

So here are some other reasons I found to walk.

1. Walking strengthens your heart

First it reduces your risk of heart disease and stroke by walking regularly. It’s great cardio exercise, lowering levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol. The Stroke Association says that a brisk 30-minute walk every day helps to prevent and control the high blood pressure that causes strokes, reducing the risk by up to 27 percent. It is also a nice way to get outside and spend some quality time.

2. Walking lowers disease risk

A regular walking habit slashes the risk of type 2 diabetes by around 60 percent, and you’re 20 percent less likely to develop cancer of the colon, breast or womb with an active hobby such as walking. It is also a nice way to get outside and spend some quality time.

3. Walking helps you lose weight

You’ll burn around 75 calories simply by walking at 2mph for 30 minutes. Up your speed to 3mph and it’s 99 calories, while 4mph is 150 calories (equivalent to three Jaffa cakes and a jam doughnut!). Work that short walk into your daily routine and you’ll shed the pounds in no time. If you double the time you’ll have burnt off more calories than an hour doing weights in the gym. It is also a nice way to get outside and spend some quality time.

4. Walking prevents dementia

Older people who walk six miles or more per week are more likely to avoid brain shrinkage and preserve memory as the years pass. Since dementia affects one in 14 people over 65 and one in six over 80, that’s a pretty great idea. It is also a nice way to get outside and spend some quality time.

5. Walking tones up legs, bums and tums

Give definition to calves, quads and hamstrings while lifting your glutes (bum muscles) with a good, regular walk. Add hill walking into the mix and it’s even more effective. Pay attention to your posture and you’ll also tone your abs and waist. It is also a nice way to get outside and spend some quality time.

6. Walking boosts vitamin D

We all need to get outside more. Many people in the UK are vitamin D deficient, affecting important things like bone health and our immune systems. Walking is the perfect way to enjoy the outdoors while getting your vitamin D fix and spending some quality time.

7. Walking gives you energy

You’ll get more done with more energy, and a brisk walk is one of the best natural energisers around. It boosts circulation and increases oxygen supply to every cell in your body, helping you to feel more alert and alive. Try walking on your lunch break to achieve more in the afternoon. It is also a nice way to get outside and spend some time.

8. Walking makes you happy

It’s true – exercise boosts your mood. Studies show that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, releasing feel-good endorphins while reducing stress and anxiety. So for positive mental health, walking’s an absolute must. It is also a nice way to get outside and spend some time.

So what does that mean?

What I love about walking is that anyone can do it at any age and any fitness level. Plus it is good for your heart, your head and your wallet.

Whether you walk alone just taking in the scenery or with a friend so you can chat or having quality time with you dog, walking is a win win exercise!!! It is cheap. It can be as strenuous as you want to make it (and you will). It is an ideal way to lose inches, tone up, get fit but perhaps most of all it is good for your well-being.

Getting started

The recommended amount of exercise for adults is 150 minutes of moderate physical activity per week. That breaks down to 30 minutes of exercise over five days a week. If you can’t manage that just try 10 minutes and build up. You’ll be surprised at how quickly your stamina will increase.

Change your routine

Once you’ve mastered the 30 minutes of exercise per day, changing your walking route is a great way to keep motivated. It's always a good idea to keep changing your course so your body doesn't get too familiar with your workout. Walk up hills for a great glute workout. Walking uphill uses more energy than walking along flat surfaces.  Do speed walking sprints, using trees, street signs or buildings as your targets.  Try a long, flat walk for endurance. It's important to pay attention to how you feel after your walks. Is it safe to increase this week or should you wait?"

Why not get social

The best thing about walking is that you can do it solo or with friends, and it doesn’t cost a thing. Websites such as Britain On Foot and the Ramblers have dedicated walking groups set up all over the country.

So just start!!! It is also a nice way to get outside and spend some quality time.