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Walking for Fitness - Weight Loss - ExercisezGR='ca-about-health_js';var ziRfw=0;function zIpSS(u){zpu(0,u,280,375,"ssWin")}function zIlb(l,t,f){var u=new Array([["1/XJ/W9","1/XJ/WP"],["1/XK/WB","1/XK/WQ"],["18/15m","1/XL/WR"]],[["18/15o","18/1Pp"]],[["1/XJ/WA","1/XJ/WP"],["1/XK/WC","1/XK/WQ"],["18/15m","1/XL/WR"],["18/15o","18/1Pp"]]);var p=l.parentNode.parentNode.parentNode.parentNode.id=="oC"?0:1;var clk;if(arguments.length==3){if(t==1){f=0}if(t==2&&!zIos(l.href)){f=3}clk=u[t][f][p]}else{var c=l.parentNode.parentNode.className;var t=c=="obE"?0:(c=="obS"?1:(c=="obO"?2:-1));var f=t==0?2:(t==1?0:(t==2&&zIos(l.href)?2:(t==2&&!zIos(l.href)?3:-1)));clk=u[t][f][p]}if(!clk)clk="18/15p";zT(l,clk)}function zIos(u){var r=(u.indexOf("&zu=")>0&&(u.substr(u.indexOf("&zu=")).indexOf("about.com")>0)||u.indexOf("http://")0)?false:true;return r}zOBT=" Ads"
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America On the Move has fun virtual challenges. Sign up for free and you can do a virtual walk on the ancient Silk Road, or Alaska's Iditarod Trail, or other fun destinations. They also make 100 calorie change suggestions for each meal or snack. Small steps add up.
What motivates people to walk more? Study after study find that wearing that silly little pedometer is what really works. Having a nag on your hip makes you find ways to add in a few more steps a day. A few more steps means a few less inches added to those same hips over the years. For eating better, keeping a food diary is a simple step that makes a big difference.
I started writing down what I ate on Tuesday and saw an immediate drop of over four pounds this week. I am eating much the same for meals, but I said no to a piece of apple pie and resisted diving into a candy bar or bag of chips for an afternoon snack. No diet, no hunger, just a bit of control. I am using our Calorie Count Plus to track my food log and I'm happy to report that I got an A- for nutrition yesterday, up from my B rating of the previous days.
Logo © America on the Move FoundationComments (0)PermalinkFood Diary Leads to More Weight LossWednesday September 3, 2008Research done in my neck of the woods showed that dieters lost twice as much weight if they kept a food diary. I found that convincing, as I have been the most successful at eating better and exercising more when I've kept a food diary and exercise log. Just knowing that you'll have to write it down keeps excess food from crossing your lips.
I took my own advice. First, I retrieved my scale from the downstairs office where it had been hibernating since we moved last December. Weighing myself daily is another tactic I use to stay on track, but obviously I've been in rebellion against it all year. I knew I had put on some pounds, and it confirmed it.
I set up my free food and exercise log at Calorie Count Plus, including a Blackberry application so I can search for food stats from my cell phone. Calorie Count has text message and smart phone applications for other phones as well. Say I am at a Wendy's and I wonder whether the chili is the best choice (and it is a good one), I can look up its calorie and nutrition data on my cell phone. It is very handy for those of us who don't want to keep pen and paper available. You can text yourself what you ate, or note it in notes on your smart phone.
I used the Calorie Count online log yesterday and my food choices rated an overall B+ for nutrition. I had a tough first-of-the-month day at work and only got in a 15-minute walk. But I made a lovely cheese enchilada casserole using local farm tomatillos and my own backyard tomatoes and jalapenos, and a small portion of home-baked peach cobbler for dessert. It fit well for a lower-calorie, healthy meal.
If you prefer tracking your food with paper and pencil, I have a printable food and exercise log page as part of our free Walk of Life 10-Week Program.Comments (0)PermalinkOne Month to Your Marathon or Half?Monday September 1, 2008Are you registered for a marathon or half marathon coming up in late September or October? If you are, now is the time for your final long mileage days and final shakedown of your gear.
Training the Month Before Your Marathon or Half Marathon
My walking buddy Will and I realized that something was missing this weekend. For seven years we trained together for the Portland Marathon all summer long. Labor Day Weekend is supposed to include an 18-20 mile day, walking with the exact same shoes, clothing, snacks and drinks you'll be having on the marathon.This year we aren't training for the marathon, and I haven't walked more than six miles at a time since last December. To rectify that, we put in a nine mile day that included a final big climb from the river up to the hilltops. Actually, it happened by accident, the tram we intended to ride back uphill wasn't running....oops! But I loved the huff and puff and the distance felt great. Let this be your lesson - you can map out your route with the Google Map Pedometer, but check the schedule of any stops or rides you plan to take along the way! We couldn't even find an open coffee shops on the route and had to beg forgiveness from a construction crew to use their portajohn.
We also happened upon the Oregon Trout City of Portland Triathlon bike leg, and enjoyed seeing men (and women) in spandex zipping past us, some with fancy bikes and streamlined helmets. I've never done a triathlon, but it is a great goal once you've finished your marathon or half marathon!Comments (0)PermalinkWalking When You're GimpySunday August 31, 2008Tammie writes in our Discussion Forum that she broke her leg in three places last year. "I have my Doc's okay to walk, but am not sure of the best way to adapt my gait, which is just a little gimpy when I try to walk fast. Should I keep it slow and go for some distance first?" I've been in Tammie's position, both as the result of injury and from temporary things like blisters. I've never been left so stiff as when I completed the third day of the 3-Day Breast Cancer Walk on blistered feet. Walking with a limp or unusual gait can really strain muscles.
My advice on walking when you're gimpy is to slow down and work on your walking posture and form. If your injury is going to be with you awhile, you must not set up bad habits. You have to think while you walk to maintain the best posture and stride that you can.
Going faster with a limp, lean, or wobble is going to strain the muscles and joints. Going slower with good form trains the right muscles to work together in the right way. Eventually, you will speed up. Let that come naturally.
Good Walking Technique: Step by StepComments (3)Permalink See More Blog EntrieszSB(2,5);Free Walking Newsletter!Sign Upif(z336>0){w(''+ap[0]+at[4]+as[0]);adunit('','','about.com',ch,gs,336,280,'1','bb',3);w('')}if(z155>0){w(''+ap[0]+at[4]+as[0]);adunit('','','about.com',ch,gs,336,155,'1','ps',4);w('')} Discuss Recent Blog Posts Why Aren't You Exercising? Food Diary Leads to More Weight Loss One Month to Your Marathon or Half? Community Forum New posts to the Walking forums:1000 Walks for September 2008September 2008 MinutesSeptember Miles 2008 if(zp[7].d){Dsp(zp[7],'ip')}if(zp[4].d){Dsp(zp[4],'ip')}if(zp[11].d){Dsp(zp[11],'ip')}zSB(3,3)Explore WalkingMust ReadsWalking for Weight Loss10 Walking MistakesHow to Start WalkingWalking Shoes & GearWalk of Life 10-Week ProgramMost PopularCalories Per Day Calculator - Basal Metabolic RateCalories Burned WalkingHow to Walk for Weight ControlBest PedometersWalking Shoe GuideSearchBy CategoryWalking Off WeightPedometer WalkingTreadmillsBeginnersFitness Walking & WorkoutsWalking ProgramsWalking FastHalf Marathon & MarathonBlisters and Heel PainGet Healthy WalkingWhat to Eat and DrinkWalking Clubs and PartnersTrails, Walk Events & ToursWalking Clothing & GearWalking ShoessplitList(gEI('bc2').getElementsByTagName('ul')[0]); More from About.com Work Hard, Travel EasyThe best tips for business travelers. Dog CareGet tips on training and caring for dogs of all ages. 48 Hours in VegasPlan a hot weekend in Sin City. Hotel AdviceThe must-stay hotels worldwide. Browse All About.comprepareTools();zCi();validateForms();Walkingvar h2=document.getElementsByTagName("h2")[0];if(h2.getElementsByTagName("a")[0].firstChild.nodeValue.length>28)h2.className="long";HomeHealthWalkingMost PopularLatest ArticlesAdd to: iGoogleMy Yahoo!RSSAlso from About.com:Calorie Count PlusUCompareHealthCareAdvertising InfoNews & EventsWork at AboutSiteMapAll TopicsReprintsHelpUser AgreementEthics PolicyPatent Info.Privacy PolicyOur StoryBe a Guide©2008 About.com, a part of The New York Times Company.All rights reserved.![]() var tcdacmd="dt;da"; |
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