WEIGHT PERFORMANCE

The Walking Cheetah, by Valerie Lunden, MA

Unless very frightened, cheetahs in the wild don’t run, buffalos don’t stampede and bunny rabbits don’t hurry (remember the White Rabbit from Alice in Wonderland). That old adage, walk - don't run has consequence, particularly in the great outdoors where animals are oblivious of exercise as a concept and hardly ever suffer from a lack of mobility, or other common human ailments like cancer or heart disease.

With this perspective in mind the concept of "extreme" exercise seems counterproductive. Even those folks who visit the gym and run with enthusiasm on treadmills might appear a tad unnatural (or perhaps not). Consider this; unless we strive to be in peak physical condition and concentrate fully on preventative measures, extreme exercise can lead to injury. Have you ever noticed those professional athletes who wear big bandages on their knees and ankles? And they still continue to exercise! How about our cheetah wearing a bandage on its knee as it roams the planes of the Serengeti, now this picture might be a candidate for Candid Camera.

Regardless, a lack of exercise does pose potential health concerns, so if you haven’t started exercising perhaps this is the time to at least think about reviewing your options.

Before starting, consider the following: What does exercise mean to you? If you were once very athletic, (say in high school), perhaps as an adult your body is no longer able to handle anything too rigorous. The next step would be to pick an exercise you can actually do and most important, stick with.

This article advocates walking. In fact according to experts, walking is a great beginner exercise, so try walking as must as possible. Walk up and down steps, walk after lunch, walk on weekends, walk to the store, walk at the mall--indeed walk to the mall!

Consistent walking has documented health benefits and requires few instructions or any expensive gym memberships. Depending on how you plan your day, walking can also be convenient. Another plus is no special equipment is required, although having good walking shoes will help prevent sore feet and injuries.

Some walking considerations.
According to the references provided, beginners might consider a simple 15-minute walk every day. With consistency and over time this can improve overall health, support weight loss and increase both circulation and muscle tone.

Ready to begin? Great! Let's consider how to make walking fun and safe.
1. First check with your doctor as to how much and how long a duration to walk.
2. Decide when to walk. Adopting a consistent walking schedule creates focus and supports weightloss goals. Consider walking on both Saturday and Sunday if weekdays are too busy.
3. Pick a route. Does your walking route allow for a 15-20 minute walk? Can you use the same route and walk longer if you want to?
4. How about walking with a friend or even a spouse?
5. Walking alone? How about finding some great music to listen to, or even books on tape? This will help reduce distractions and boredom.
6. Start slowly, then add five extra minutes every 2 weeks. A 30-45 minutes walk / 3 times per week is an acceptable goal to strive toward.
7. Check your progress by using an accurate pedometer.

THE BP CHALLENGE:
Can you build up your pace and walk 10,000 steps a day?

Read more about walking for exercise by clicking the links below!