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November 15, 2009
The walking prescription for weight loss is more immediately concerned with the number of calories burned during exercise than in aerobic fitness, although ideally the two eventually go hand in hand. For that reason, it’s less crucial to keep up the pace and more important to make sure that you meet a goal of, say, 3 to 5 miles on a daily basis. Even if you can only mange a half mile to start, walking every day gets you in the habit. It improves the blood flow and helps you stay fit all your life.
To figure out how you are doing, here’s a simple equation: If you walk at the leisurely pace of 3 mile s per hour, you can burn up to 300 calories an hour. Do that every day, and you can lose 2 pounds per month with no change in diet. Combine that with a 300 calorie-per-day cut in food intake, and you can drop 4 pounds per month! Cutting food intake is a challenge, though: Exercise increases appetite. If you are 50 or more pounds overweight, seek a doctor’s advice before beginning any exercise program, even walking. Make a point to get a good pair of quality walking shoes for your exercise program.
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