In the past I was always under the impression that not eating resulted in lower body fat…..WRONG! I did not understand the importance of food as a fuel source. I did not understand what my body was telling me and so on. I wouldn’t eat for a day, I tried different diets…low carb etc. etc. For me diets do NOT work! This is my take on diets, maybe they work for some, not me! They make me miserable! So I just changed the types of 
food that I ate (not the amount), moved around more (parked further away at the mall, store etc., took the stairs instead of the escalator) along with a regular fitness routine the results came! Eventually I did hit a plateau with the amount of weight I shed and started to factor in the amount of calories as well. My point! Start a fitness plan that you will be consistent with. Maybe you have an injury, bad knees or something that is prohibiting you from getting started?
How about a walk? Walking at a moderate pace for 35-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke.
- If you’re walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute; fewer if you’re tall) is about right. That’s a 20-minute mile.
- To walk for weight loss, you’ll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile
Burning Calories – How to Walk for Weight Control
Walking Schedule – How to Walk for Weight Control
Walking Shoe Guide-The Best Shoes for Walking
Isn’t it time to work 1-hour walks into your busy lifestyle?
Stay active. Stay Healthy!
42 users commented in " How about a Walk? "
Follow-up comment rss or Leave a TrackbackI was the same way, I would diet diet diet and become a terror to everyone, but it’s all about maintenance. Exercise + eating right = butt kicking. Work is a huge workout bonus for me, but I just need to motivate myself on my off days to work out more!
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@Tiffany, You are right on! 🙂
-Mark
walking is excellent exercise, especially when you are pushing 60lbs worth of kids in a double stroller! 🙂
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@workout mommy, I have no doubt…you go! 🙂
-Mark
Walking is THE exercise that I plan on being consistent with (my foot is STILL not healed enough to ‘go for a walk’) for the rest of my life.
I’m so relieved that finally, FINALLY, I get IT! Eat less food, eat food you like, and move more.
And we’ve all known this. Why did we think starving and spending endless hours exercising was easier??? Sheesh!
Here’s to a healthy (sane) life, Mark!
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@Katschi, Keep it moving, eat and feel great! You got it! 🙂
-Mark
I’m not big on diets either – for me it’s more important to eat healthy, but not follow a strict diet. Smaller portions was another big one for me – and one I still need to work on a bit.
Cool formula for calculating your walking MPH – I’ve never heard of that.
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@Lance, Diets don’t work for me…jut keep moving. Thanks!
-Mark
Walking is my go-to exercise. I can do it anywhere and I don’t count down the minutes until it’s over. I can even bring the dog along. I’ll have to count my steps next time!
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@Fit Bottomed Girls, Try out the counting…it becomes habit!
-Mark
since hurting my neck two months ago, I’ve been doing MUCH more walking – I’ll walk to th gym (40 min each way) instead of drive, for instance. It has helped that I havent had as much work as normal, because this obv eats up a large chunk of my time. But it’s peaceful and satisfying and gets all that good exercise stuff in!
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@WeightingGame, that is a great plan to walk to the gym…..hopefully your neck is feeling better?
Thank you for sharing.
-Mark
Walking is great. That’s how I started off.
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@Andrew, It sure is!
-Mark
for months, when I was living in another country, this is all I did.
and loved it.
and am now wondering why I dont do it more here (oh yeah. the heat. duly noted)!
@MizFit, The heat can be challenging! Thanks for sharing! 🙂
Walking is my exercise of choice! You can vary your routes all the time. Choose hills or not depending on what you like 😉 And as i have arthritis it has definitely worked well for me!
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@suzanne, Yes, hills! I love them!
-Mark
LMAO I’m with Workout Mommy! No way would I EVER run with the kids in the stroller. Too hard and I’m a wimp 😛
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@Marcy, Ha! That would be awesome! 🙂
-Mark
I was like you. I have been on so many diets. I lost 27 pounds on the Atkins diet and kept it off for 2 years. That is until I started to eat normally again. Then I gained 80 pounds. Yikes!
Now, no more diets!
I exercise regularly. I watch my portions. I eat better food. That’s the only way to go.
Walking is so wonderful. When you walk, you are also experiencing everything your city has to offer. It’s great for people watching, listening to nature, etc. When I don’t have the energy to run, I walk….usually 3 times the distance of my planned run.
@Losing Irene,
“I exercise regularly. I watch my portions. I eat better food. That’s the only way to go.”
I agree…Thanks much for your feedback! 🙂
This posts makes me wonder when fitness became so complicated (I think I see a blog post coming). The equation is really so simple: eat in moderation and exercise. Walking is so accessible and doesn’t require a lot of extra cost, it could be the perfect exercise. I took a walk on the beach yesterday and it was just amazing. Walking truly does wonders for your body, mind and spirit.
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@Stacey, You are right on! Stay active do some walking! It does wonders for the mind no doubt! 🙂
-Mark
Great post and comments. Walking is cheap and easy. You can do it before or after work, or at the lunch break. It should be most people’s primary exercise.
@Dr. Hubbard, You are absolutely correct! Walking is cheap and convenient, do it anytime. Thanks for your input!
The step counting thing seems a bit complicated and inexact. I would just plug my path into maymyrun.com- which surprisingly works just as good for walks. 😉
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@john, Thanks for your feedback!
-Mark
I had to learn how to like walking. It was the best thing to do being a complete couch spud. Now I enjoy it. On days when the weather is not the best, I use my Gazelle glider as a subsitute.
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@DaDivaStreet, Nice to have alternate fitness options when the weather is not cooperating!
Thanks for your input!
-Mark
Thanks for this post! I love walking, and with the recent discovery of my heart condition, it’s about all I can do until it’s fixed. Walking is very enjoyable because you get to be outside and enjoy the beautiful weather and scenery (at least in the warm months!)
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@Anna, With your positive attitude you will continue to do fantastic! Thanks for sharing! 🙂
-Mark
Yup, walking is a great form or exercise and it does add up quite a bit. I swear by it right now, since running has shown to be a bit too harsh on my pelvic muscles. You can always add ankle weights for more cardio, and please, don’t forget the power of a good hill…
As for diets, I am with you, they make me miserable, I know we hear it time and time again, but one needs to change his/her lifestyle altogether and find something that works for him/her in terms of nutrition. A fine balance to acheive, but well worth it!
Thanks for the post.
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@Alice, Weights are a great idea…thanks for your feedback!
-Mark
Woo Hoo! Another MN blogger.
Great post. I have been in the weightloss funk on and off diets now for months with no results. Since I am injured I am walking more and just paying attention to what I am eating. I hope that starts the scale moving in the right direction.
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@Carly, Yay MN! 🙂 Keeping busy is a great start!
-Mark
Great post – I have so many places within walking distance – need to start using my feet!
I also lost tons o’weight on the Atkins…but gained it all right back when I went off of it. I have maintained my current weight loss for almost a year – just due to lifestyle change! Diets are sucky…
@Missicat, You are right on…lifestyle change! Thanks for your comments!
Don’t mind if I do! 🙂 Walking is one of the most underestimated exercises around. It’s really a fantastic exercise that almost anyone can do anywhere! Thanks for bringing this back to our attention.
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@Cynthia @ Healthy Hollywood, Thank you for you feedback!
-Mark
Such great advice. I am the same way with diets. They make me miserable and never really work. I’m slowly getting myself back into the habit of doing cardio (walking or jogging) for 30 minutes 3 times a week now.
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@Sandy (Momisodes), Great job! Thanks for stopping by!
-Mark
I walk every week day using Nordic poles. I have a lot of fun though I enjoy biking more. Less stress on the bad hip. I have kept 100 lbs off using assorted, consistent (word of the week) methods of tracking food, diet and exercise.
Thanks for stopping by and your comments on my site.
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@POD, Great job!
-Mark
Hey Mark!
Thanks for visiting Joe Girl! Man, your site just might give me the kick in the a** I need to get fit again. I’ve been reading Rachel’s Fit Family too. I’ll get there.
Frankly, walking is really, really low on my list of things I like to do. I have tried, and TRIED to start a walking regimen, but I just can’t stick with it. Sure, I like walking in new towns and cities, but I just can’t get motivated to “Go For A Walk”.
Challenge me.
Joe
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@Joe Girl, oh we can come up with many ideas for you! I like to spread it out to keep it interesting. Thanks for the feedback…stop back, maybe we will find something for you! 🙂
-Mark
Excellent advice all around. Since March, I’ve been eating whatever I want but aiming for an appropriate calorie goal that changes based on my weight loss with a balance of carb/fat/protein (50%/30%/20%), and I have lost 16 pounds. I don’t see it as a “diet” because I can adapt ingredients or portions to fit my goals and can easily do this forever (plus I have a free day once a week – yay!). I also walk a 20 minute mile where a morning smoke break used to be and another in the afternoon, and it is somewhat effortless to work into my workday but makes heaps of difference!
Your point is well taken that it does not have to be miserable to be healthier – just a few of the right kinds of changes.
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@maggies mind, That is fantastic that you have found a routine that works for you. I appreciate the feedback, Thank you!
-Mark
Another great topic Mark!
Walking, like QiGong, is a form of moving meditation, especially if you incorporate the mental movement of energy through your body as you are walking or just let go and connect to inspiration.
Walking is one of the easiest forms of “exercise” – anybody can do it.
If someone has health limitations, walking even 5 minutes more a day than they are now is a tremendous benefit. Adding a few minutes to that every week or two will help to increase stamina and strengthen the immune system.
For “working” people with a limited time schedule, you get 2 breaks and a lunch a day, use that time to walk. 10 – 20 minutes three times a day is just as beneficial as one long walk. If it’s raining and you can’t get outside, walk inside.
Look for opportunities to walk a little more each day. You will be amazed at the long-term results.
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@Antonia Teixeira, Your comments /insight are very much appreciated! 🙂
-Mark
Just the boost I needed today. I’m plotting my workout schedule now that the kids will be back in school, and walking is my go-to activity. I’m adding in a couple of days of swimming (with a friend for motivation), for variety (I’m in Arizona, and we have a heated pool in our development, which is great for the winter months). Anyway, I need the health benefit of walking as much as the weight loss, so I don’t really have any other choice, at least not one I can live with.
Thanks for the push!
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@Jennifer H, Good for you, keep moving! 🙂
-Mark
Mmmmmmm walking. I never knew that about the number of steps; thanks for sharing that info!
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@Sagan, Thank you!
-Mark
thanks for the great advice from your experiences along the way 😉 I am currently doing the walk away the pounds 2 mile video with weighted balls….it’s done in 30 min so I was happy to see I was in the range for weight loss.
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@Annette, Thanks for sharing….you are doing great!
-Mark
Thanks for the info. Since walking is currently my main source of exercise it’s nice to get as much info on it as I can.
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@Big Girl, Thanks for your feedback!
-Mark
Man, I love to walk but there are people in my family, who will remain nameless to protect my well being, who hate to walk.
Honestly, I would rathe walk as my work out than run.
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@chris, Ha! Thanks for sharing 🙂
-Mark
I think a lot of times people think of walking as not a “good enough” exercise but honestly I really enjoy a good fast paced walk. I agree with Chris that I would much rather walk then run.
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@Rachel D, Thank you….keep walking! 🙂
-Mark
Right now my main exercise is walking, my goal is to reach 10.000 steps a day. I’m not that worry with the pace and it’s because I just started my journey into weight loss and to tell you the truth to move 370 pounds for 10.000 times it’s not easy 🙂
@Alex Costa, looks like you have a solid plan…keep moving you are doing great! Thanks for sharing! 🙂
I love walking! I have to walk a lot in the city and it makes me feel so much better than when I take the bus. Even if it takes a little longer, I’d much rather get in the extra bout of fitness!
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@eating bender, I agree! Good job!
-Mark
I trained for a marathon last year and am in the middle of training for another this year and I never lost a single pound!! HOW IS THAT POSSIBLE!!??
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@Tammy, When I hit a plateau I change my routine, what are your goals? Do you want to lose weight? How much? You must add fuel (food) if you want to lose weight. I do not know your circumstances so I am just throwing out random thoughts.
-Mark
Getting weight off has been a real struggle for me. I found that when I started alternating days of walking and weights (using simple hand weights) has helped more than just walking. Your thoughts?
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@Suzanne, When I walk with hand weights my Heart Rate does speed up significantly. Yes, there are additional benefits when including weights into your routine. It is also important to use proper form to avoid injury see Walking Weights for more information. Great job, keep active! 🙂
-Mark
Mark, does the same thinking apply towards the elliptical machine? If I’m “elliptical-ing” at around 5mph (is it even mph? I have no idea.) is that fash enough for me to start seeing some weight loss?
@McMommy, Personally when I am cross-training and using the elliptical, I increase my tension and incline to get the most effective workout I can. Visit Elliptical Machines to learn more.
Good question! Thanks!
-Mark