Treating Health Problems Naturally with Good Food, Nutrition, Herbal Medicine and Lifestyle Solutions

If you haven’t done much in the way of exercise before, starting an exercise program can seem difficult. Thankfully there are few of us who are restricted by an inability to walk, so starting a walking program is an excellent way of getting you into the exercise habit. Remember however that walking can only do so much and that your aim should be to build muscle as well as burn excess fat.

Most people have a sedentary type of job or if you don’t work, chances are a lot of time is spent watching television or doing sedentary things such as working on the computer or reading a book. Movement is fundamental to weight loss. So unless you love being on a restrictive diet, exercise is the key to keeping the weight off.

ON WITH THE WALKING

The average person takes only 5,000 steps a day, even though the recommended amount is 10,000 steps daily for good health. If you are considering making walking a major part of your exercise program then you need to get yourself a pedometer. Your pedometer will measure the average daily steps that you take daily. Attach your pedometer to your clothing the moment you get out of bed and take a look at the total amount of steps that you have accrued at the end of the day. Your daily steps total will give you some idea of how active you are at present.

•  3,500 daily – very sedentary

•  3,500 to 5,000 steps per day – sedentary

•  5,500 to 7,500 – reasonably active

•  7,500 to 9,000 – almost achieving the recommended steps

•  10,000 steps – achieving recommended daily steps

•  12,000 steps – additional movement required to assist with weight loss

Now that you know how many average steps you take on a daily basis, you can set yourself an activity goal. So if for example you are currently doing only 3500 steps a day, your goal should be 10,000 steps straight off. If you have an injury or pain, you may need to work up to this. If you are already doing 10,000 steps daily, but still have a weight problem, then you need to set you goal higher – to at least 12,000 steps a day. This is because you are obviously still not doing enough activity to negate the effect of your dietary intake.

To really get some benefit from your walking you need to put some spring in your step. This will help get your heart rate up and have some positive cardiovascular effects. When your heart rate is slightly faster than normal, you should feel a little breathless when you talk.

If you are tall and walking with someone who is a lot shorter than you, remember that what is a good pace for someone else, might just be a stroll for you. As an individual you must work out what is a good pace to give you a real workout. If you are able to walk faster than your partner, plan to walk ahead and then walk briskly back to them.
Monitor the pace of your walking by counting the steps taken. A pace of less than 120 steps per minute is considered to be slow. Over 120 steps per minute is considered to be brisk walking, whilst over 135 steps per minutes is considered to be very brisk walking.

If you are prepared to work a little harder than just walking (and this is recommended), look at adding a light jog. You can alternate between jogging and walking stints initially until you feel more comfortable with the jogging. You can use your pedometer to monitor your progress and the distance that you travel. For example you can work out how many steps you have taken and the distance that you travel. For someone with short legs like myself, jogging for 35,000 steps is equal to about 5 kilometres or 3.1 miles.

Keep in mind that a balanced exercise program will also contain some resistance exercise such as weights, yoga, pushups. Weight bearing exercise not only builds muscle but also helps maintain bone density. For the ladies in the group who have a fear of looking like a male, this is not going to happen. What females achieve from doing resistance training is:

•  a more toned body,

•  more energy production,

•  decreased risk of osteoporosis

•  a greater core strength,

•  increased fat burning.

If you want to know how to lose weight, exercise is definitely the answer. Exercise must become a habit however, not something that you do whenever you put on a bit of extra weight. And of course the secret to having a good workout is to enjoy whatever activity it is that you are doing.

To find out other weight loss strategies, take a look at How to Stop Metabolic Syndrome Naturally.