Don't underestimate walking! Everyone has to start somewhere and although I started walking just a few minutes a day, it helped me to lose 100lbs - here is the story of how I did it and some information on just why walking is so good for you.
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When you make the decision to get fit, it can be easy to have visions of running your first 10km within the next 2 weeks. But for the majority of people, that is an unrealistic goal and can be pretty disheartening when you realise that isn't going to happen for a while. Walking just doesn't seem enough, but it really is. Don't underestimate the benefits of walking, especially if you are new to exercise.
When I started exercising, at 7st (100lbs) overweight, I would have loved to join all those people I saw running through the park on a Sunday morning. The reality was that I was out of breath just getting up off the chair and walking up stairs left me almost gasping for breath, which is why I avoided stairs at all costs. So, what did I do? I did what I could. Back then, all I could do was walk, but what motivated me was those little walks would enable me to do so much more in the future.
I started off by going for a gentle (by that I mean VERY slow) walk after dinner each night to the end of my road. What started as a snail's pace soon sped up as my breathing got better. Once I had "mastered" walking to the end of my road, I would walk up and down it a couple of times a night. If anyone on the road was watching me, they might have wondered why I just didn't walk further, rather than backwards and forwards, but I was not ready to push myself too far out of my comfort zone. Having suffered from anxiety and severe panic attacks for many years, mainly because of my weight, I always needed to be close to my house in case I needed to get back there quickly and hide myself away.
My confidence grew and I started skipping bus journeys and walking places and then, I actually started enjoying walking. Not only did walking give me much more confidence and improved my fitness levels from 0 (and a couch potato) to looking for new challenges, but it helped me to drop the first 20lbs on the bumpy journey of weight loss. My point is, without walking, I might not be where I am now - happy and healthy.
Walking might not seem like "enough", but it is a start. It is the first step and it is better than no exercise at all. This post is basically to tell all of you that are thinking of starting to exercise that walking IS enough. For now, until you increase your fitness levels.
Here are some of the many benefits of walking:
- It reduces your risk of heart disease by lowering the levels of bad cholesterol and increasing the levels of good cholesterol
- It tones your bum! If you find squats difficult, or your knees are too weak to do them, then try to walk more, as it is great for toning
- It can help to boost vitamin D levels. If you are walking, chances are it is going to be outside (unless you have a very big living room) and that means extra vitamin D (which is difficult to get from your food)
- It makes you happy! I was not a happy person a few years ago. Most days I just didn't want to leave the house. But when I did, and I started walking, the release of all those endorphins made me a much happier person
- It's free! Gym memberships can be expensive, but walking is totally free and you get to enjoy the great outdoors too. If you have kids, you can take them with you - get the whole family active.
This week's challenge as part of my AXA PPP healthcare 52 Little Things challenge is to take an Autumn walk. Make the most of this beautiful time of the year, with the leaves changing colour and take your workout outside. Wear a heart rate monitor too, you will be surprised at how many calories you burn when going on a long walk too.
Are you a fan of walking? How did you start exercising? Leave a comment below.
Take a look at our post on Exercise for Beginners.
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Darrin
In place of digging up all-the rubbish and gossiping while in the home about Auntie Mod,
folks will undoubtedly be jogging from game to another.
Tod
Wow, great story about walking and weight loss.
I have been walking for years and whenever I gain weight I ramp up the walking and it helps bring it back down.
I also strongly recommend walking as a good start to weight loss and for so many other great health benefits.
Thanks for a great read.
Abid Kunda
A high five to you for walking! I can personally testify to the multiple benefits of walking. Besides like other forms of exertions you don't feel the need to give it a miss. Once you start walking you get addicted to it. My problem was that I could never stick to one routine and all those gym memberships etc went to waste. But Aaha walking was something else. I was overweight and had many other health issues and its only thanks to walking that I got back on track.
Thanks and keep writing
regards
Marrianne
I walk a lot and sometimes think I am not doing enough and should be doing so much more. So thanks so much for pointing out the great benefits of walking. I often think, yes I should be doing more but if I am walking today, then chances are that I will still be walking tomorrow.
Dannii
A little bit of walking is better than nothing at all!
Michele Lian
Hey Dannii!
I too, started my weight loss journey by just walking. I hated going to the gym, and this was the only thing that I could see myself doing at the time because everything else was so intimidating. A lot of people do underestimate the power of walking (and just moving more throughout the day in general), thinking that it doesn't do any good, so they end up not doing anything at all. Kudos for highlighting how important it is.
-Michele
PS: I'm so sorry to hear about your panic attacks. I've had mild ones over the years, but not quite full-blown attacks. I hope yours have gotten less severe with time.
Dannii
I always say that a little bit of movement is better than none at all.
Bags
Every form of getting your lazy... body outside is good :) Even it is some hilarious (for someone could be) like walking. I love walks around parks and streets. You can see much more than during driving car :)
Adam Trainor
7 months late commenting on this, but I've only just come across this blog and I must say hats off to your for sharing such a great personal post. Real inspiration to others. If your new to exercise walking is the best exercise to start off with. But thats just what I think. Maybe some readers disagree. Whether its starting outside or in a gym on a treadmill the trainer gets you to start off slow and thats with a walk. Now summer is here I bet more people are wanting to spend more time outside than in a gym and an evening walk is nice after a hards day work. Either on your own, with your partner or as a family. Great that you have included health benefits to walking. After reading your post I now understand that it was just general walking that helped you to lose the weight because at first when I saw the title I was making assumptions and thought it was from long hill walking but not. Just shows you don't need a high intense workout to reach goals. Did you also change your diet? Has walking become a hobbie now?
Deven
Hi, I have just started walking. I have tried walking on a treadmill in the past but found it boring then it started to become u save to do with my 2 yr and 7 month old boys wanting to climb on with mommy so we moved it outside since the weather has gotten so much cooler I don't have to worry about my boys getting to hot in the Arizona heat.
I also have about 100 lbs of baby weight to lose. I really surprised myself the other day when I was able to walk a little more than a mile my first morning out. I try to time it right around my baby's first nap and so far it's worked great.
I have and so cut mountain dew and twix out of my diet, the two things I craved while pregnant that I haven't been able to kick yet. I'm really hoping I can stick with it, even with the holidays right around the corner.
Dannii
You will often find that you are capable of more than you give yourself credit for.
Maria @ runningcupcake
I love walking too- especially at this time of year when the scenery is so beautiful.
Dannii
It's a shame all the leaves have started to fall off though.
Valya @ Valya's Taste of Home says
That's amazing Dannii! It's so hard to lose weight for me. I have to go on a 500 calories crash diet with cardio and aerobic exercises to lose weight. Walking not gonna touch me. I'm so glad it worked for you!
Dannii
crash diets are the reason why people can't lose weight. It is very bad for your metabolism.
Anna @AnnaTheApple
You're incredible to have lost so much weight - amazing! I love walking. I have a step counter (Vivofit) so try and hit my target every day (and not just through running). It really motivates me to keep moving throughout the day. But there's nothing more relaxing than a nice long walk at the weekend with my dog listening to a podcast. Especially if the weather's nice for a change!!
Dannii
I love wearing a step counter, as I think I go out of my way to walk more just because I want to see those step numbers go up. I like to compete with myself haha
Deven
My phone has one so it's always with me. I usually average about 2,000 but when I walk my mile I get about 3,500. It's very motivating! I'm always trying to out do the day before.
Jessica @ Sweet Menu
This post is really encouraging! My husband and I have just started to go for walk around the block and its just so lovely to get outside and enjoy time together just chatting. Getting toned is even better! ;)
Dannii
Exactly, it is a way you can spend time together, but stay active too.
Leah | So, How's It Taste?
Walking is definitely such a great way to start getting healthy. We just got a new park where I live and it has renewed my love to taking walks in the afternoon!
Dannii
Our local park just got a huge makeover too. It's so nice to walk round there.
Rach @ This Italian Family
I am SO pro walking!! I love that it helped you get healthy! :)
Dannii
I am very pro walking too :)