Get Walking
by Cathy Cresser on 10/05/10 at 3:08 pm
Walking can be one of the simplest ways to get your exercise in. In 2003 when I was in my early 50′s I was looking for a fun and different way to get in shape. I started looking at charities that have fund raising marathons. I choose Leukemia and Lymphoma Society as I have several family members with these diseases. As someone who doesn’t run I found a walking marathon and thought how hard can it be to walk 26.2 miles, hmm… It was a Rock n Roll marathon in San Diego and since I live in NY it sounded perfect for me. I trained with the team twice a week and the rest of the week on my own and I did this for 6months.I raised thousands of dollars for this charity and it was once of the most gratifying and difficult challenges I have had. You don’t have to walk a marathon but find a way to get that walk in every day.
Get introduced to healthy habits like walking to lose weight and get in shape.
All of us keep talking about getting healthy. By this, most of us mean getting rid of those extra pounds! Many of us end up doing precious little about it. We do get enrolled in training sessions and gyms but love to be counted among the first drop outs. We try to get into strict dietary measures only to wake up late at night and eat away all the ice creams stored in the freezer!
The best way to lose weight would be to hit the road. Indeed, walking is one of the easiest tasks that may help you in getting back to shape. Try out planning an early morning walk around your block or in the nearest park. If the early hours don’t suit you, then reschedule your daily tasks in the evening and squeeze in some time for a hearty evening walk.
Before getting ready for a considerable length of walking, remember to stretch. This is necessary for both walking in the morning and in the evening. Try out the basic knee exercise – pull one leg forward and bend it at the knee, repeat the same thing with the other leg. Do some sideways stretching too. Plan a route for your walk. Some enthusiastic walkers even count the number of steps they take daily! Ideally you should use a pedometer and build up to 10,000 steps. If you are thinking of walking in an enclosed area, like a park or a courtyard, decide on the number of laps you will do. Always aim at 20 to 30 minutes of brisk walking. Experts suggest that enthusiastic walkers should drink a bottle of water and start for the scheduled walk after some twenty minutes, in order to remain hydrated.
To get the best results out of walking sessions, you should continue moving for a while even after you have reached your daily target, to help your limbs relax gradually.
I completed the marathon in over seven hours, I was exhausted and exhilarated. What an incredible experience!
What are you doing to take care of yourself? I would love to hear your stories.
Louise
May 10th, 2010
What I do to stay fit. My commitment to getting fit started with having my second baby. I looked in the mirror, I looked tired and out of shape.
So, I joined the community college and played volleyball, a little racket ball and joined an exercise class. But, those things didn’t get me into shape or make me fit.
One day I saw the YWCA was having aerobics dance classes. Huh, what the heck was that, I thought it had something to do with belly dancing … wrong! It was the beginning of the aerobics revolution, it was the “new” way to get fit and into shape the fun way. I liked music and I love to dance, this was right up my alley. I joined the class, loved it, took classes for a few years got fit and decided I had to be an instructor and teach my own classes.
I joined the program to become an instructor. Great, a piece of cake, I proved I can dance, I had rhythm I knew I could do this, until they told me I would have to show how fit I really was by running and/or walking a mile and a half in under 12 minutes. This was the fitness test that the grand guru of aerobics at the time, Dr. Kenneth Cooper came up with in the early 70s.
One day I tied the shoelaces on my Keds sneakers, (running shoes for women were non-existent at the time), I went out the door, ran for no more than 15 minutes, returned home totally exhausted. I was far from fit no doubt about it.
I persevered, I continued to run until I could run for no less than a half hour, I went to the local high school track, did some speed work, a few months later I took Dr. Kenneth Cooper’s fitness test at Towson University, I ran a mile and a half in 11 minutes and came in 5th in the group!! My dream came true, I became an aerobics dance teacher, but the challenge was not yet over for me as it turned out.
My fellow instructors suggested I try competitive running, I seemed to have a knack for running fast, so before I knew it, I was training for 5Ks, 10Ks, and finally many Marathons. I continued my running career for over 25 years. Eventually, the training and racing became difficult for me as I was working more, and had less time to train for races, so I gave up racing but continued to run for many years and now in my mid-60s I do a mix of walking and running for no less than an hour a day. I knew that because of the years of running I was fit and healthy not to mention I always felt energetic. I did not want to lose what I had maintained all those years. When I don’t run, or walk at least 5 days a week I miss it, I even feel guilty if I miss a day.
I also taught an exercise class for a local church and many of the women said it was hard to stay with their exercise. I told them to make a promise to themselves to stick it out for at least 3 full months, try not to miss any days and when those 3 months are up, they will find that they’ve become addicted to exercising and that it will become like brushing their teeth, a habit they would continue for the rest of their lives.
Not everyone can run or wants to run, but everyone can walk. You don’t need much to start, just a good pair of running or walking shoes, open the front door and go. I know, most of you work, but no excuses, you can make time by doing it before work, just get up a little early. Starting your day with a walk will help set you up for a better day ahead. Most importantly, if you walk in the morning it’s done and no one can take that time away from you.
If you can’t put aside time to take a walk, you can fit it in by leaving your car at home and walk to the store. Park your car further away from work, and walk to your place of employment. Going to the mall? Instead of driving around incessently looking for a parking spot, stop! Park the car where there are fewer cars, and walk to the mall entrance instead. Doing all these little things will add up and if you wear a pedometer, you will see how many miles a day you’ve actually walked.
Cathy is right everyone needs to and should walk. Everyone should exercise. I’m in my mid-60s now, and I continue to run/walk because it makes me feel good, and sets me up for the ability to do other things. If I didn’t walk every day I would not be in shape to go on the many hikes I so enjoy doing with my friends, some of whom are in their 80s! They look fantastic! So, don’t use age as an excuse.
Someone once asked if the reason I’ve been exercising regularly for over 30 years was because it might help me live longer. I said no one knows how long he or she will live with or without exercising. I continue to exercise not because of the “quantity” of time it might give me to live longer, but for the “quality” of the life I will have for whatever time I am allowed to live on this earth.
Exercise, whether it be walking, running, biking, or swimming are the keys to living a healthy life. But, walking is the most convenient, it’s right outside waiting for you,
Cathy Cresser
May 10th, 2010
Wow what an inspiration you are Louise! It goes to show when you really want something you find a way to do it. It is important to find something that you enjoy, and as you are getting in shape you will start to feel so good. You will remember how that feels
and find ways to incorporate the activity into your life. Thanks Louise!
Louise
May 11th, 2010
Cathy, I hope you don’t mind I’d like to add some cautionary advice to people taking up walking for exercise. Leave the iPod and headphones at home. I can’t stress this enough. Many people like to walk with these devices, but it’s a dangerous habit. I know it takes their mind off of the activity. But, when people wear headphones, they cannot hear when a car is behind them (if you’re walking on a road without sidewalks, especially) and you certainly cannot hear if someone is following you
We had an incident happen near the Naval Academy a few years ago when a young woman was walking and listening to her iPod, she was unaware she was being followed and was, subsequently, attacked. I don’t even recommend wearing headphones on a high school track someone could follow you there as well, and you would not be aware of it.
Our local running club oversees many races and the racecourse is well monitored by volunteers but, for safety reasons, earphones are banned on the racecourse.
Walking and/or running are great ways to exercise, but you also need to be aware of your surroundings at all times. Besides, I find it far more pleasurable when I go out and run and just listen to the sounds of nature.
Paul Klaszus
May 14th, 2010
I’ve heard somewhere that when you walk at a brisk pace (approx 3mi/hr) it actually gives your heart a break – because the pumping action of your legs boosts the blood flow throughout your body! I love walking, but I like doing with someone like my family or a good friend.
Otherwise, my exercise is biking around town.
.-= Paul Klaszus´s last blog ..Memory Loss from Stress? =-.
Cathy Cresser
May 14th, 2010
Biking is a great exercise. As a child and young adult it was a daily activity that I loved but somewhere along the line I stopped. My neighborhood is too busy for me to start biking so I’ll walk.
Beverly Monical
May 14th, 2010
I think walking is an amazing way to get some exercise. I also think a pedometer should be worn everyday for personal motivation. The goal is 10,000 steps a day. Grat post Cathy.
.-= Beverly Monical´s last blog ..Interview With Ray Higdon- Financial Wellness Created With Numis =-.
Debbie Stevens
May 14th, 2010
Thanks, Cathy for encouraging people to get up and move. It’s awesome that you tackled the marathon and won by finishing. What an inspiration.
.-= Debbie Stevens´s last blog ..Good Grief! =-.
Edward
May 15th, 2010
Hey Cathy,
Thanks so much for sharing things with us.
I am thankful for your support in all that I do.
Looking forward to continuing on this journey together.
Make it a great day!
God Bless,
-ed
Maggie Lancy
May 16th, 2010
Great post Cathy! It is all about getting moving not being a couch potato!
.-= Maggie Lancy´s last blog ..Daily Action should Start with Gratitude! =-.
Glyna Humm
May 18th, 2010
Cathy – Thanks so much for this great information. Walking is great and I find that it takes my mind off of tedious and stressful things. I really feel relaxed when I am done.
.-= Glyna Humm´s last blog ..Are You Using Appreciation Marketing to Build Your Home Business? =-.
Melodie Kantner
May 18th, 2010
Great post Cathy. This is something I am working on lately. I am hit and miss but I need to be more consistent with exercise.
Thanks
Melodie
.-= Melodie Kantner´s last blog ..Lessons From the Richest Man in Babylon =-.
Kellie Frazier
May 19th, 2010
Congrats on the marathon Cathy! That is no small feat so I applaud you. I’m like Paul with my bike, but I’m also a gym rat so you’ll find me lifting weights or doing the routines on the machines. Love to exercise but as the saying goes, ‘everything in moderation!”
Kellie Frazier
dot com
.-= Kellie Frazier´s last blog ..How One Entrepreneur Looked For Balance Until Brains and Brokeness Won Out =-.
Linda G. Cox
May 19th, 2010
When I saw that your post was about walking that grabbed my attention! That’s my goal~ to walk!! It’s interesting how we take things for granted! I never in a million years thought that I wouldn’t be walking! I love this post! This gives me something to look forward to!
I really appreciate the caution about walking with head phones – my kids do that all the time! I’ll tell them what I learned right here!
.-= Linda G. Cox´s last blog ..The Written Word =-.