Walk Slim (WS) Blog is about better ways to enjoy your walking workout experience for life.
|Posted on April 21, 2012 at 10:10 PM|
Aside from your regular brisk walk workouts, make use of extra helpings by walking most of the time. Avoid riding when taking short distances you can travel by walking. Don't be lazy and always stop your car right in front of your destination or stop the bus exactly where you want to get off. Try getting past a block or two and start walking. Why ride when you can walk?
If you have a pedometer to measure your total walk distance per day, try walking lots even after your walking workout. Walk up and down your house as you do chores, walk around the yard and garden, walk to the grocery store, walk to the mall, walk to pick up the kids from school if it's walking distance, even walk to the office, and take the stairs always if you have to go different floors to different offices in the building.
Just walk, walk, walk. I won't be surprised if you get a reading of an 8-mile walk a day from your pedometer. That's great walking time! Some folks who can't walk outdoors due to some walking problems are sometimes advised by doctors to spill at least 20 stuffs on the floor and pick them up one by one, telling them to do this several times a day.
If you're that sort of person and you're looking for some doable workout to do in your living room, try this Walk Slim tip: One-step climbing.
Now, what's a One-Step Climbing?
If you can't walk around outdoors, I don't think you can also climb up and down stairs. So you should try a one-step climb Walk Slim exercise.
It's easy to do. Go to your stairs and slowly make one step up with your right foot. Carry the left foot on the step and stand on both feet on it, and then slowly step back down to the ground with your left foot. Do this repeatedly, alternating on both feet.
Do this 3 sessions in the morning and 3 sessions in the afternoon, 3-5 minutes per session, or as your body can tolerate.
You think this Walk Slim exercise is too easy for you?No problem! We have something else for you!
Do the same exercise but with a bit of variation. Instead of walking up slowly, hop rapidly alternating with your left and right foot, each just touching the stair step and then landing on the ground floor.
If that's still too easy for you, try them with dumbbells in both hands, with weights of your preference.
|Posted on April 21, 2012 at 10:05 PM|
You want to lose weight? Make sure you burn more calories than you take in. You either eat less or exercise more. Better if you do both. So, say you ate some fatty food and gained a pound of fats. That's 3500 calories in your body. To lose it you need to burn 3500 calories, as well.
Now, you don't expect to burn it all in one session. So you break down 3500 calories to 7 days and that means you need to burn 500 calories a day. Translate that to how walking burns calories. Start working out.
It's more important to walk distances than time your walk per session to, say, 30 minutes--although most health experts will recommend something like that. But walking slowly for 30 minutes won't burn you enough calories--unless your one step equals a jump covering 5 meters or so. Or you walk so fast for 30 minutes (run-walk).
To be sure, base it on distance than time. Whether you walk briskly or leisurely, you walk for at least a mile or two. Ordinarily, the base is losing 100 calories per mile walked by a 180-pound person. Hence, to burn 500 calories, you walk 5 miles, more or less. To burn 3500 calories, walk 5 miles daily for a week. So there you have a good idea how walking burns calories.
How it Works
When you start walking, exerting your first effort from rest to activity, from zero motion to initial motion, and you start slowly, you burn more calories than when you have walked for, say, 5 minutes, briskly. It all has to do with your momentum carrying you along. Speed momentum can help ease your walking, reducing your walking effort, and thus your burning calories, too. At the start, starting slow at 2 miles per hour, you burn about 57 calories after 2 miles, if you're a 100 pounder. But once you pick up speed, say from 2.5 to 3.5 miles an hour, you reduce your calorie burning if your walking speed plateaus on that level.
Some say it's better to rest after walking 2 miles and then start your walking momentum again from zero so that you burn more calories, instead of continuing your former speed. However, here's the good news for those crazy about brisk walking all the way from start to finish. At a speed from 4 to 5 mile an hour, you've programmed your muscles to exert more effort and burn more calories in the process. Calorie burning depends on your speed, distance, and weight. It's Weight (W) multiplied by Distance (D) equals Calorie Burned.
W x D = CB
If you're a 155 pounder like I am and you travel 3 miles walking daily, you burn 465 calories a day. So limit your calorie intake daily to 465 to maintain your weight. If you want to lose weight, limit the intake to about 400. That's how walking burns calories.
How I'd rather Do It
I love leisure walking so much. But I also love brisk walking, and jogging. So what I do is start with a leisure walk, then brisk walk, then jog. Then I rest by standing and walking slowly. Then I start the whole thing again. As I keep this routine regularly, I see to it that I discipline my calorie intake. I limit my carbo, up my veggies and fruits, try small pieces of pork and meat now and then, and balance these with fish. At times, healthy food can be so expensive, especially here in deeper Asia where I live.
So now and then you may find yourself eating extra on something you shouldn't. The more you should go out and walk-slim. The good news is, water therapy can take care of some junks you've put in your system in times when you had no choice. You can still walk your way to a slimmer fit if you know what alternatives you may do, and how walking burns calories in other effective ways.
|Posted on April 21, 2012 at 9:50 PM|
Too young, too old. Walking fits everyone. If you think you're "too too" old for it, ask your doctor about it. If you get a go signal (and I think you will), do it slowly. Don't overwork yourself. Walk leisurely. Enjoy it. If you think you're too young, remember that even babies are taken out for walks. Now, unless you're only a few months old...
It's understandable if we're talking of high intensity exercises, like power weight lifting. We really have to consider age. But walking is almost as safe and natural as breathing. An ICU nurse once told us that heart patients are mostly urged to walk around more (though slowly) after treatment--even while in intensive care. Making them sleep most of the time is counter-productive to recovery.
To be sure, in anything you do, even with walking, always consult your doctor. Especially if you have some qualms about your age, and especially if you plan to use stairs for your workout. Stair-walking is a great walk-slim variation, but you have to check with your physician, and you have to know the correct way to do it--which will be discussed here in Walk Slim.
Too Sick to Workout
For instance, you have a flu. Should you workout? Of course, you shouldn't. But if say, you're sick with weak lungs or just feeling too sick with something so that you feel too tired and weak, walking will make you feel better--and gradually stronger. I had that bout once. I felt too sick and weak to do anything. But I went out and walked anyway and slowly I gained strength and better health. Well, that was after I had checked with my doc and my tests said I was okay. If I had stayed on the couch and pampered my feeling sick, I probably would have ended really sick. You can only get better when you regularly walk.
|Posted on April 21, 2012 at 9:45 PM|
Too lazy to workout? Well, at least people who say so show themselves honest. Often, the simple remedy here is to have a walking partner or a walking coach...or even a plain partner who'd call you up each morning to wake you up for the workout, and check on you later if you really did workout. Someone authoritative, like your mother-in-law or boss.
It will be more effective if this coach or partner is a health buff or a walking enthusiast. Walking is too easy and simple a workout to be lazy about. In fact, you can just wake up in the morning, go out, and start walking. Just walk wherever!
A lot of times, starting with a leisurely walk cures laziness. Don't think of it as an exercise or workout. Lazy people hate the word "work" or anything that suggests the same. So cut out the "work" and just plain walk. Walk to enjoy the surroundings. In times when I feel lazy to go out and walk, I start walking around our place checking out plants and leaves and watching insects in the garden.
Once, I really felt too tired and lazy to do any workout. I went out of the house and watched the morning light play on nature. I listened as birds gleefully sang and chased each other happily from tree to tree. Then I walked around the street a little, jogged in place, and soon I was walking briskly and then running. If you want to be fit, it's easy to shoo laziness away. It's just a matter of will power. And never entertain thoughts that you're too lazy to workout. Fight it off at once by actually exercising.
Too Tired to Workout
Well, with walking this too is easily remedied. When you get home, just rest for 20 to 30 minutes, take a glass of honey drink, and walk away. Start with a leisurely walk, window shop at the mall if you want, and then slowly build up speed, ending up with a brisk walk. Better if you can do your walking early in the morning.
Early morning is when your body has rested and in tiptop shape to exercise. Just walk for 30 to 40 minutes, rest, and prepare for work. A 30-minute walk usually takes me two rounds around our block plus a walk around our street and a bit of jogging in place. When you regularly brisk walk you get a good sleep at night and be well rested in the morning, ready for a workout. You'll never be too tired to workout. That's a relaxing walk-slim style to walk your way to a slimmer fit. And do greet people you meet while walking. It adds to the health benefits and makes you want to walk more often.
|Posted on April 21, 2012 at 9:05 PM|
An exercise as simple as walking also needs proper warm up. If you're just walking from the living room to your bedroom, you won't need warm up. But walking around blocks or race tracks for 30 minutes or an hour needs warm up. A good warm up is stretching. I often start and end my walks with stretching. It adds a lot when you walk your way to a slimmer fit. A word of caution with stretching: Never do it rapidly, especially when it involves the spinal cord. Stretch slowly and hold it for a few seconds, then ease gradually. Breathe in as you stretch, then exhale as you release. Make it a meditation. Focus. Stretch with God; talk with him as you workout.
Then I walk around, jog in place, and then start to walk, leisurely at first. Gradually I gain speed until I'm brisk walking all throughout the workout. That's walking correctly.
It's very important to remain relaxed and calm while walking. Your mindset should be to enjoy your walk. Don't think of it as a task or mission or goal to break a record. It's not an obligation. Times when you don't feel like walking--then don't. But make sure it's not just laziness. Walk at least 3 to 4 times a week. Better if daily. But do it relaxed. It's like watching TV. Just sit back, relax and watch.
1. Relax your mind. Enjoy your surroundings. Look at flowers or plants or butterflies around you. I do that. Or, focus on your overall body rhythm and cadence. Or, appreciate how your breathing deepens, quickens, with a rhythmic pace with your steps. Appreciate the morning freshness.
2. Relax your breathing. Don't be afraid to breath deeply. Your breathing will be a bit rapid once you gain speed. If it's already too much for you, slow down till your breathing catches up, and then slowly gain speed again. Don't force yourself to go on with a fast pace if you feel your breathing cannot cope up anymore. Build strength gradually. Don't punish yourself; you're not competing in the Olympics. But do challenge yourself often.
3. Relax your shoulders. This is vital in walking correctly. Don't raise your shoulders or drop them too low. Just relax them as you walk. A good tip here is to jut out your butt a bit, with your chest out and stomach in--maintaining good posture. But make sure no part of your body is tensed. Don't lean forward or backward. Maintain your center of gravity (we will discuss this later).
4. Relax your ankles. Make sure your foot drops to the ground gently, heel first, and let your weight roll gently across your foot as you raise the other foot for another step. This reduces shock at the ankles. The less shock the less stress in the body and head. If you stamp your foot to much or too heavily, it produces shock and tension on your ankles, body and head. This may trigger head and body aches later. One way to relax the ankles is to gently gallop a bit in rhythm when walking.
Keep Back Straight
It's important to keep your back straight while walking. This keeps you from getting tired too quickly. A body in balance or equilibrium does not get tired at once because the gravity pull against the body is even. And walking with a straight back helps a lot in this. So does it help relax your body. A tip here is to always imagine a straight line or rod behind your back to always align it with.
Swing the Shoulders
Swing the shoulders a bit as you keep them relaxed, and your back straight. Your shoulders should alternate the moves of your legs. If the right leg is forward, swing your left shoulder forward a bit. The swinging action exercises the trunk and squeezes the sides of the stomach. That's added squeezing off fats. It also helps normalize your walk. Walkathon athletes sometimes over stress shoulders and arms swinging to propel themselves forward. It's like the mechanics in swimming or rowing a boat. This is good if you want fast paces or brisk walks.
Center of Gravity
Keep the body balanced and the weight well distributed. When you make a step, one leg supports the whole weight for a moment. Make sure your weight is centered on that one leg. Don't tilt or lean in any direction. When you land the other foot your body weight should be evenly distributed to both legs. Then, as you raise the other leg to take another step, your weight should again center on the one leg touching ground. And so on.
Well, to simplify, always relax your shoulders, keep back straight, and evenly distribute your weight. This places your center of gravity in the middle, and gravity pull won't have to give you extra work. Uneven gravity pull often results to body aches.
In the morning (5 to 7 am), make sure to enjoy sunlight as you walk your way to a simmer fit. Don't "hide" from it as do most walkers and joggers. But do hide from it during late hours of the morning and early hours of the afternoon. Better yet, DON'T walk under the sun in those hours. You may do so if you're inside an air conditioned mall in summer, or a building with a heater in winter.
As you walk and thirst, NEVER deprive yourself of clean, tap water. But drink just enough. Don't over drink. Don't drink cold water. Bring a bottle of water along to keep yourself hydrated. Before and after your walk, drink water.
After your walk slim workout, walk around slowly to cool down. Don't sit down immediately. Let your heart pulse and blood pressure normalize gradually, especially after a brisk walk or walkathon. Warm up and cool down are important.
Rest and Relax
After your cool down, rest and relax. Drink fresh fruit juice. If your walk slim workout is to be followed with a meal, don't be in a hurry to eat. Enjoy your food.
|Posted on April 21, 2012 at 9:00 PM|
Why walk? This is often the question asked before folks get into this workout. The answer is simple: to live well. Walking gives you physical, mental, emotional, social, and even spiritual health. We will be touching on these benefits of walk slim, or walking to keep slim or fit. These are worthy causes to walk your way to a slimmer fit.
Walking the walk slim way also helps solve reasons why people ignore working out regularly. it's easy to be fit and healthy. Really, no kidding. But the problem often is the patience and discipline to work at it. Look at the following excuses:
Too Busy to Workout
So you say you're too busy to workout. Well, busyness need not interfere with your workout. Our bodies are designed to workout naturally if we just keep using it, keep moving around and never stay idle. There are plenty to do around if we just look intently--and if we opt to do things ourselves, with less reliance on machines or gadgets or paid house help. Or, simply put, if we choose to get up and walk.
If you're just at home most of the time, get up you couch or chair and start walking around the house. Find something to do and do it regularly. Or go out and walk around the block two or three times. I work at home as a web content writer, and every now and then I stand up and get away from my desktop and walk. Sometimes I walk around my property or go out and walk around the block.
Better yet if you work in a building. Take the stairs instead of the elevator when going up floors. Climbing up stairs is a fantastic workout and we'll be tackling it more here on Walk Slim. When I have to go inside buildings I often take the stairs going up. When I and my wife accompany my mother for a check up with her doctor, I leave her with my wife and roam around the building climbing up stairs.
If you don't go up floors, try walking's alternative--jogging in place. Jogging in place can be a variation of walking. Jogging in place definitely solves your being too busy to workout. Just stand where you are (right at your desk) and start jogging in place for 3 minutes a session. Complete 10 sessions a day, from office hours to your time at home. Never entertain the thought that you're too busy to workout.
If you can, walk home. It's fun to take adventures walking home from your office or school. I did a lot of that. Just avoid highways and main avenues and opt for streets where few automobiles pass. Or go through malls or parks or markets--yes, long distance window shopping isa good workout. When I and my family fdo this, we walk from the ground all the way up to the highest floor of the mall, enjoying the sights.
Walk for a cause--your health and fitness is the first one.
|Posted on April 21, 2012 at 8:25 PM|
I'm a health buff. No, I'm a health and fitness addict--what I call walkaholic. Believe me, I've tried a lot of workouts and still keeping at most of them to this writing. But I've never found a most fitting and enjoyable regular workout than walking--or what I call walkletics--particularly brisk walking. I walk-slim to a better fit each morning. And I feel stronger and look better than most guys my age. A walk each day keeps the bulging tummy away.
Every medical and fitness expert says walking is good for the heart. But there's more to walking than just getting a good heart. It also makes you a well rounded person. WALK SLIM will tell you about them as you walk your way to a slimmer fit!
A Walk that Seems Right to a Man
There's a walk that seems right to a man, but it isn't. Walk slim to fitness means you do the right walk. Wrong walks give you a lot of body aches after. So make sure you walk correctly at all times. WALK SLIM will show you how.
In fact, WALK SLIM will show you a lot of ways to enjoy and benefit more from simple walking. Walking as a workout may look easy, but it has to be done the right way. And we're telling you this early, though it's the easiest and best way to keep fit and healthy, there are vital things to keep in mind to enjoy walking more as a workout. Sometimes, the most basic things become difficult to re-learn when we have become accustomed with the complicated.
Sometimes, as we grow up we tend to imitate people we admire. We try to get their looks and even the way they move. In so doing, we often impair our natural way of moving, so that there is sometimes a walk that seems right to a man, he grows with it, but in the end it hurts his physique and even his health. Like, if we keep standing or walking a bit stooping, it might hurt our spine later in life, and it'd be hard to remedy it. Some even require special and costly treatments just to go back to natural correct posture and anthropometrics. So don't wait for that to happen. Begin walking correctly today. Workout regularly.
|Posted on April 21, 2012 at 8:15 PM|
Walk Slim. It's the best way to walk and the best way to slim down. If you love to walk like I do you're probably slim and fit. If you're not, there's a bigger chance you will be slim and fit, soon. Walking can promise you a fitter body, if you just keep at it and maintain a disciplined diet. Love walking and keep walking--you'll never go wrong. It's safe, easy, and works for everyone. Doctors recommend it. Because walking is the most natural way of working out, your body will easily get used to it and even like it!
There are studies that walking is recommended even for heart patients, even those who had just undergone heart surgery. But this is, of course, subject to their doctor's approval. So don't just walk after your surgery. Ask your doctor first. But anyway, this only goes to show how effective and safe walking is, for the healthy and not-so-healthy.
It's so important to keep slim. Some are slim due to their active metabolism. I'm not talking about this. We should keep slim through workouts and healthy diets. If you're already naturally slim, it does not exempt you from working out. Some people think that because they're naturally slim they don't need workouts. They fear of getting too slim.
Well, this is where Walk Slim comes in. Walking is perfect for the overweight as well as the naturally "too slim." It's even excellent for muscle-packed bodies. If you think you're among those of the above body groups, walking is perfect for you! And you can later exclaim after a walkletic workout--"What a waist!"
Keeping slim is not just for good looks. It's for coping with daily stress and its deadly consequences to health in the offing. You can worry less about ailments and diseases and excess body measurements if you keep slim through workouts. What a waist--and what a waste of time not to be fit!
|Posted on April 7, 2011 at 8:51 PM|
Recently, some medical fitness experts reported that walking speed may indicate life expectancy, or how long you'd still live. The faster you can walk the longer you might live, say fitness experts.
The study said people who walk slow, especially those who can't manage to walk any faster, may be manifesting a heart problem or weakness.
It's not always a sure diagnosis and should not be depended upon, but most likely the inability to walk fast may be pointing to a heart problem that needs to be remedied. Of course, actual heart check up by a professional heart specialist has no substitute.
Don't force yourself to walk fast if you can't. Go see your heart doctor first. But if you can walk fast but are not exerting yourself enough to do so, you may be losing opportunity to better your life expectancy. You'd probably prolong your life by trying to do faster each day--if these fitness experts are right about their conclusion that walking speed may indicate life expectancy. To ve sure, progressive brisk walking does your heart a lot of good. Just make sure you have regular medical check ups.
The gauge to see if you're walking beyond your capacity is this: if you can still talk without effort or gasping too much for air, then your brisk walk is okay. If you start gasping too much for air, reduce your pace until you feel you're breathing normal again. Then start gradually walking fast.
I tend to believe that walking speed may indicate life expectancy. And since I read this news I've been gradualy increasing my walking speed. And it's been doing a lot of added wonders to my walking experience.
Walking is the perfect exercise: research shows that taking a brisk walk can benefit your heart, body, and mind--at any age.(http://walking.about. com)(www.nsga.org): ... An article from: Food & Fitness Advisor
|Posted on February 23, 2011 at 6:59 PM|
Have you tried a meditative Walk Slim?
This is the way I do it. Early in the morning, I browse at my bible and get a passage with its context. I read it slowly and repeatedly, about 4 times, absorbing details in my mind and memorizing the passage. Then I go out to do my brsik walk.
As I brisk walk, I roll the passage over and over in my mind--then in my spirit--trying to "see" what actually happened during the time the Scripture passage happened. Then I try to relate the passage to my life, my situation, and then to the immediate surrounding I see around me as I brisk walk.
As I do all the above, I am aware of God walking beside me, dwelling on the same passage. I ask Him questions about it in my mind, discuss related things (like how I should be affected by it) and my surroundings. Often, we stop to zero in on details of it, at times we laugh or just smile warmly and quietly about it, at times we wink at each other knowingly.
I find my meditative walks with God very meaningful and quite strengthening. Often, it's my refuge I run to when I need some air and a nice break.
You may try it, too.