To start weight loss: Start exercising. Many exercise programs say you should talk to your doctor before starting. Certain people with certain medical conditions may want to check with their doctor before becoming physically active, but most people can start out putting one foot in front of the other and without problems.
Start slow and easy! First, plan the amount of time you want to spend walking each day and add to that gradually until you build up to 60 or 75 minutes workouts. Start slowly and build up to a brisk pace and then slow down again as you near the end of your walk. Once you have started walking regularly, increase your pace, try including a few hills to walk up and down, then increase your distances and time taken to do certain routes. Start your walk at a slow warm up pace, stop and do a few warm up or flexibility drills. Then walk for the desired length of time.
Effective walking and weight loss exercise is always a good way to start your day. When you reach home, you are sure to be hungry, but do not pick up a doughnut along the way. Exercises are no fun if they are not fun. To keep you on your feet and to have an effective walking and weight loss, bring a friend along.
Wear the type of socks you will wear when walking. Remember that you will likely need a larger-sized shoe than you normally wear if you plan to wear thick socks. Shoes should have good arch support and a slightly elevated heel with stiff material to support the heel when walking and to prevent wobbling. Strictly avoid pointed heel foot wares.
Fitness experts tell us that, to lose weight effectively, we need to walk for 30 to 60 minutes at 50 to 70% of our maximum heart rate. The American Heart Association recommends the “conversation test”: you want to be able to talk while you are walking.
Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day or even hour-long walks two to three times a week. Fitness and weight loss is progressive. Meaning that it is going to take time to get to where you want to be, and that it has to be done in stages to achieve efficient walking and weight loss.
