How to Lose Weight Series- Habit 4

In the words of the great Thomas Jefferson — “ Walking is the best possible exercise. Habituate yourself to walk very far.”

Have heard this question echoing around me a dozen times - whether in these times of 25 minute work outs, extensive gym programs, zumba, aerobics and a plethora of new age stay fit options, where exactly does the humble “walk” fit in. Is it too traditional, too uncool to choose this style of work out.

To get a better perspective, it might do us good to check on the roots of civilization.

Agriculture — the oldest form of work that mankind has engaged in various forms by both the males and females of the household, requiring them to walk to the fields, plough, sieve, stomp their feet, et al. Undertaking this activity along with the level of nutrition fresh farm food provided, was key in keeping our ancestors healthy.

So, it is no wonder that research has proven that if the form of exercise is most closest to an everyday activity, it would be easier to get it done as was walking in the case with the farming generations. So “walking” definitely fits into the parameter of easy to get done, can be done at any age & making it a sustainable form of exercise.

People generally question is walking sufficient for the younger age group of persons — male & female. That would depend on —

1. Are you walking to keep fit?

2. Are you wanting to exercise to loose weight?

3. Are you walking to run a marathon someday?

For the beginner, I would definitely recommend "walking" as the best form of exercise for general health. Only in cases where people aspire to become athletes or develop their muscles, would more rigorous physical activity be required.

Being a person who has had nearly the same weight range for the last 12 years, I can testify that the answer to the above questions is to choose walking as the best form of exercise. In my case, I had an innate requirement to feel nimble. The day/ week I felt I had put on, I would automatically watch my eating and ensure am walking much more than I normally would.

Actually this wasn’t part of self observation, till a set of my Marketing colleagues in office told me that they were discussing how I possibly manage to stay about the same weight and they conjectured that they have never seen me sit at a place for over an hour.

In whatever work roles, I had a tendency to walk to meet people, talk to them and get my work my done, instead of just mailing them. In cases where meeting was not required or possible, would call and talk to them like everyone else, the only difference being I would always be on the phone in the walk and talk mode.

Where Do You Start?

• Pick a time that is convenient where your mind can rest and your not pressurized to finish this walk activity fast and get to the next action item for the day. After all, walking is not just therapeutic for the body but refreshes the mind too. If while walking you are too busy thinking about the next thing that needs to be done, you will not receive the full benefit of a rested mind.

• The first week walk for 15 mins only. The idea is to wear your walking shoes and start the routine.

• Let your body get acclimatized to this new activity you introduce it to. Soak in the sights and enjoy the views. You don’t have to brisk walk, the key is to start enjoying the activity.

• It could be lapses/ rounds depending on if you are walking on a track, in your apartment complex or in a garden. Keep a tab of how much distance you have covered in that time period. For ex: you may have covered just half a kilometer, that’s good.

• After about 1–2 weeks, depending on how you want to set your pace, enhance the walk time by another 15 minutes, taking your walk cycle to a total of 30 minutes.

• Week 3 & 4: First 5–7 minutes walk slow, build pace and then keep a tab on how much ground you have covered over the next 20 minutes. You still don’t have a target set for how much ground you need to cover.

• Week 5 & 6: You should try to complete at least 1.5 kms within 30 minutes

• Week 7 & 8: Enhance this metric to around 2 kms within 30 minutes.

• Week 9 & 10: Try and further enhance to 3 kms within 30 minutes.

• 5 day walk routine is great.

Put your best foot forward from today!! Walk on!! See you soon.