Walking for Weight Loss

It is common knowledge that walking is excellent exercise for people of all ages. Whether you're at a beginning or an advanced fitness level this 10-week walking program could help in losing weight, maintaining weight loss and maintaining an overall healthy lifestyle.

The following is a three times a week, 10-week program for beginners, intermediate and advance fitness levels.

Why walking?

According to the National Weight Control Registry, successful weight losers are those who lost at least 30 kg. and kept off at least 13.6 kg. for at least five years. The participants reported that they were often choosing walking as a workout. They burnt off an average of 11,830 kJ a week through physical activity, which is an equivalent of 90 minutes of brisk walking.

• Walking led to improvements in their level of energy, physical mobility, general mood, self-confidence and physical health.
• Walking is beneficial to people of all conditions including rehabilitation after heart disease and all ages including people in their 90s.
• It is considered superior to more vigorous exercises for the diabetics.
• In the long-term study conducted by the University of Minnesota, 229 volunteer postmenopausal women recorded their everyday activities for 10 years. Postmenopausal women who included walking in their daily routine, 10 years later appeared to be healthier than their non-walking counterparts. There were also fewer hospitalizations, surgeries and falls among women in the walking group.
• This is how to start walking safely for your fitness level. After 10 weeks, you might want to test your fitness level again.

References:
American Journal of Clinical Nutrition. 66(2):239-46, 1997
International Journal of Obesity & Related Metabolic Disorders. 22(6):572-7, 1998
Australian & New Zealand Journal of Medicine. 29(1):22-8, 1999
JAMA. 282(15):1433-9, 1999
Archives of Internal Medicine. 158(15):1695-701, 1998