This is the first step to getting fit if you are very overweight or very unfit. Remember to consult your health professional before starting this plan.
Take care to follow this guide carefully so that you do not injure yourself or get discouraged.
I want you to enjoy your walking - so follow these simple tips which will help you prepare for walking.
Step One
Getting ready to walk
Find ways to increase your standing activities each day.
This means:-
- That instead of sitting on the sofa and reaching for the changer – get up and walk to the television, video or playstation and turn it off at the set.
- Do the ironing standing up.
- Try walking about your home or office whilst talking on your mobile phone.
- Instead of reaching for a snack when the commercials are on, get up and walk about.
- Prepare the vegetables yourself standing at the sink instead of buying prepared ones.
- Take the supermarket trolley right back to the store instead of putting it in the nearest parking place.
- Get up and take two minute walking breaks during your coffee breaks at work or when working on the computer.
- Try taking the stairs instead of the elevator whenever you can, but don't overdo it.
Think of things you can do in your life that will increase your activity levels.
Why not get yourself a pedometer or step counter?
It is a really good way of recording how many steps you are taking in a day. By noting down your daily totals you can see whether you have increased your standing and strolling activities.
You may find yourself out of breath doing these things. If you do - have a rest, then continue.
You will find that they get easier to do - the more you do them.
After one week or two weeks depending on how unfit and/or overweight you were, you can now take the overweight walking plan another step forward.
When you feel you are ready - your next target will be to walk for 5 minutes each day.
This is only two and a half minutes out and two and a half minutes back.
The main thing is to build up gradually and not to put stress on your joints by rushing the steps.
Aim to walk slowly at first - again don’t get discouraged - if you get out of breath, take a rest and then carry on.
Walking will make you more healthy . It takes time to change your lifestyle but I know you can do it.
If you find 5 minutes walking is too much, try two walks of two and a half minutes, each day.
Once you can walk for five minutes easily at a stroll then try to increase how fast you go. Walk at a slightly faster pace.
This is means you can still talk normally and not be gasping for breath – if you do then slow down you are walking too fast.
Remember to walk with your chin up and look straight ahead not down at the path or sidewalk.
Swing your arms gently as you walk.
Walk for five minutes each day for two weeks and that is Step One done!
Now you are ready move on to Step Two of the Overweight Walking Plan.
See BellaOnline's Low Carb Site for the importance of your food intake as well as exercise when trying to lose weight.
Enjoy your walking!
