Is walking REALLY effective?

[maslex]

I keep hearing people talk about exercising is the key to losing weight and that a lot of people do this just by walking. For some reason, I just can't get that through my head. It seems so simple.

Anyhow, I have over 150 lbs to lose so most exercises are quite hard for me right now. And basically walking would probably be the only one I could do for now. I have tried walking around the track before (but that is really boring) and I've walked around my neighborhood, but it's all hills and they kill me. I seemed to do fine for a few days and then for some reason I stop.

I just started taking an appetite suppresant a few weeks ago and I'd like to start walking again and sticking to it and hope that kicks start some weight loss. We're going to WDW in July and I thought maybe if I started walking on a regular basis right now, I would be able to make it through WDW without any major issues. (The last time we went I ended up renting and EVC and I REALLY REALLY REALLY do NOT want to get one again) The blisters on my feet get so bad that I seriously cannot walk on them anymore.

So anyhow, I'm wondering what kind of difference would I see if I started to walk on a regular basis. How long does it take to see some kind of progress?
any suggestions would be great.

[jjk]

Hi,

I have recently started walking on a regular basis and it has been very effective for DH and I we built up gradually over the last month and are now walking for about 1hr a day and I have had great results not just on the scale but my whole body seems to be changing to shape I also feel much fitter and have more energy for other forms of ecxercise we really have enjoyed walking and found it benifical.
Good luck with walks :goodvibes

[disykat]

I have never lost weight with "just" walking, but have when I do it in conjunction with a food plan. I do well when I wear a step counter to remind me to increase my activity all day long. Put one on and have it count a normal day's activities and then gradually increase each day. I just started wearing mine again and I'm going dog walking with a friend in a little bit!

You can find step counters or pedometors all over the place. I got mine online. It's a "digi-walker."

[Evil Genius]

Walking is very effective with a sensible food plan. My doctor told me to start with 20 minutes a day 4 days a week. the 20 minutes doesn't even have to be all in one shot. 10 minutes in the morning, 10 minutes in the evening or however you want to do it.

Yeah it sounds simple, but as you probably all ready know, it's easier to sit on the couch with a bag of chips than to be motivated to get up and walk.

Good Luck with your journey. We are here to help.

[rlduvall]

I definitely believe it is. I have began walking 3 miles at the park on my lunch hour - as opposed to sitting on my butt in the car reading a magazine. :goodvibes I have only been doing it about 2 weeks, but I am starting to see some inches disappear. :woohoo: I have not significantly changed the way I eat - just a few slight modifications - because I know it has to be a lifestyle change - and starvation is not a lifestyle I can handle. :confused3

[JMD]

Walking is probably the LEAST effective form of exercise you can do, but its better than not exercising at all. Since you have a significant amount of weight to lose, stick with walking until you can get into a consistant routine and your general fitness level improves.

Still, no amount of walking or exercise will compensate for a bad diet. Proper nutrition should be your #1 priority for losing weight.

[CathrynRose]

Yeah it sounds simple, but as you probably all ready know, it's easier to sit on the couch with a bag of chips than to be motivated to get up and walk.

.


Aint that the truth! :lmao:

[meghan74]

If you are having issues with blisters, you might want to consider going to a running store and ask for assistance choosing a proper shoe. Yes, it may feel strange to go into a running store when you are a walker and not in great shape. (I've been there, done that) Yes, it will be a significant investment, but the results are worth it. You should also be sure that you are wearing proper socks. Cotton is the enemy when it comes to athletic socks!

Once you are properly outfitted, start SLOWLY so that you aren't in pain and it remains an enjoyable activity. That may mean 5 minutes, 10 minutes, 20 minutes or whatever at a time. Just get out there and get the steps in and soon you will be ready to add more time and distance.

After the birth of my 1st child, I had 85 pounds to lose. I tried to eat healthy, but I wouldn't say I was on a diet. I also worked up to walking 3 miles per day (about 45-60 minutes). After a few months of that, I managed to lose all 85 pounds. I gained back about 25 after I stopped walking (and now I am back to walking to lose it again). So, in my experience, it does work if you are consistent.

[mousemgr2]

I also had problems with blisters even after being "properly fitted" for shoes. It sounds gross, but put vaseline on your feet before walking. I haven't had a blister since I started doing this.:cool1:

[disneychrista]

Walking is probably the LEAST effective form of exercise you can do
Please explain this. Because I find that walking is very effective.

[JMD]

Please explain this. Because I find that walking is very effective.

Low-intensity steady state cardio is the least effective method for burning fat. Strength training, and high-intensity interval training will burn far more calories than walking.

What other type of exercise have you done? Did you exercise regularly before you started walking?

[Evil Genius]

As for the blisters, try body glide. They sell it on line and in some sporting goods stores. It looks and goes on like deodorant. It has saved my feet many times from all day walking at DW.

[maslex]

OOHHH great, I'll have to remember to get a thing of body glide.

[Wishes n Dreams]

Low-intensity steady state cardio is the least effective method for burning fat. Strength training, and high-intensity interval training will burn far more calories than walking.

What other type of exercise have you done? Did you exercise regularly before you started walking?

I think that you have to be careful making comments like that, because it is true for the same amount of time you will burn less calories, and thus less fat with walking as opposed to running, but if you have over 100 lbs to lose then running or alot of other exercises will be more detrimental to your health by causing injuries. Just my two cents.

[JMD]

I think that you have to be careful making comments like that, because it is true for the same amount of time you will burn less calories, and thus less fat with walking as opposed to running, but if you have over 100 lbs to lose then running or alot of other exercises will be more detrimental to your health by causing injuries. Just my two cents.


Becareful with what? Everything I said is correct. Read the whole thread, I never suggested the OP start running, nor did suggest anything that would be detrimmental to her health. The quote you took was a response to another poster.

My advice was to continue to walk until her general fitness level improves. I'm not sure what the problem is with that.

[disneychrista]

Low-intensity steady state cardio is the least effective method for burning fat. Strength training, and high-intensity interval training will burn far more calories than walking.

They OP didn't ask if walking was the most effective exercise out there. They asked if it was effective in general and the answer to that would be YES! Someone with 150 pounds to lose would benefit greatly from walking. I certainly hope you aren't suggesting someone with 150 pounds to lose to start high-intensity exercise. As they improve their fitness through walking or some other low intensity exercise, it is then that they can increase the intensity.

What other type of exercise have you done? Did you exercise regularly before you started walking?

After the birth of my second child, I walked only walked and lost about 50 pounds. I had not exercsied much in years and was coming off 4 months of bed rest.

Now this time I am doing a combination of WATP and regular straight-up walking, after a long period of time with out exercising. And have been successfull in losing 37 pounds in the past 4 months.

[bekkiz]

Can I put a plug in for the Walking Away the Pounds DVDs? I began using the "One Mile" one after 3 months of bed rest following serious back surgery. The One Mile is about 18 minutes long, you do it in the privacy of your own home, and I was so surprised how much of a sweat I worked up. It also uses some easy upper body moves to help your arms tone up. Over time you can add light weights (2 lbs) to make it more intense

I began doing the One Mile once a day (no weights) for about 3 weeks. I added weights and also began doing the Two Mile (30 minutes).

Now, in almost two months, I'm training for a 5K in June (walking still, jogging is too hard on my back) and have been walking about 17-20 miles a week for the last 3 weeks.

I love the videos though, and still try to do them at least once a week. The best part is there's no excuses--bad weather, being alone, not enough time, being embarassed--all gone. You don't even need a lot of space, maybe a 3 or 4 ft. square.

I bought the One Mile/Two Mile Walk Away the Pounds on Amazon for about 12 or 15 bucks. Do it--it's a great first step :lmao:

[JMD]

They OP didn't ask if walking was the most effective exercise out there. They asked if it was effective in general and the answer to that would be YES!

The title of the thread is "Is walking REALLY effective?". Not effective in general, but "REALLY" effective.



Someone with 150 pounds to lose would benefit greatly from walking.

Sure they would, but they would benefit more from strength training. I've trained people who were grossly overweight, and had no previous experience with any sort of exercise. Every single time, they lost considerably more weight than someone who just used walking as their primary exercise, over the same time period. Every single time.

Strength training is far superior to walking, and with proper guidance can be done by anyone.




I certainly hope you aren't suggesting someone with 150 pounds to lose to start high-intensity exercise. As they improve their fitness through walking or some other low intensity exercise, it is then that they can increase the intensity.


Reread what I wrote and the advice I gave the OP, and let me know what problems you have with that. The quote you took was in response to your question and was not directed to the OP


Since you have a significant amount of weight to lose, stick with walking until you can get into a consistant routine and your general fitness level improves.

Still, no amount of walking or exercise will compensate for a bad diet. Proper nutrition should be your #1 priority for losing weight.

[goofyinohio]

I can tell you that walking is an effective way to lose weight, but you will also have to watch your calorie intake to really be effective.

This is what I did. The first thing I did was start walking. Which at the start was effective because I had very little to no activity before I started. Then I went out on the web and figured out how many calories I needed to take in a day to maintain my weight and how many I would need to take in a day if I wanted to lose a pound a week.

So I think Walking can be effective if you do enough of it. Start slow, try not to overdue it and increase your time walking every few days by a minute or so. I was walking 6-8 miles a day easy by summer last year after starting from nothing in February and barely walking a couple miles to start. Good luck in your journey. :thumbsup2

[maslex]

Thanks for everyone's advice. I'm starting my walking journey today. I had the WATP DVD's awhile back but didn't like them. Maybe I just wasn't that commited and should buy them again to try.

I'm hoping that since I have 2 months before our trip, I could see and feel some kind of difference from the walking. Do you think 2 months will make a difference? I do have a treadmill and plan on putting that bad boy to use again. Plus I also should dig out some OLD Richard Simmon's Sweatin to the Oldies tapes that probably have a inch or two of dust on them. I remember liking those tapes back then and I think that'll help with the walking also.

Again, thanks for the advice

[goofyinohio]

I'm hoping that since I have 2 months before our trip, I could see and feel some kind of difference from the walking. Do you think 2 months will make a difference?


It would absolutely help you. Not only in just getting around and making you feel better, but you will likely drop a few lbs by then. My guess is somewhere around 12-15 pounds if you are just starting out again (In a 9-10 week period). Maybe even more. :woohoo:

[harleyquinn]

Another WATPer here! I think that the program is probably one of the best things out there to get started in fitness for people who have a lot to lose.

I'm super uncoordinated and I've found WATP to be one of the only things that encouraged me in the beginning. Now I really have to push myself to keep doing the complicated steps on other things.

I admit that I got totally bored with them after a while and I knew it was time to move on to something else.

I also really like Leslie--now Denise Austin always prompts me to want to punch her, but I like Leslie, I wish she did other types of videos.

Another thing about WATP is Leslie gets you in a warm up and cool down/stretch all in the video. When you walk yourself you tend to not do so and not keep a brisk pace.

[Simba's Mom]

What really motivated me was to realize that although walking may or may not be the best form of exercise to lose weight, doing it is a good way to improve your overall health. And isn't that one big reason for your weight loss? So I just looked at walking as another part of the "package" of improving my health-lose weight, walk more. Good for heart, blood pressure, bone health, respiriatory system, and it helps with weight loss. Walking is a very healthy thing to do.

[tbstein]

I walk because it works for me. I have some issues with health, I have to wear orthotics and such for mechanical realignment. So, some exercise can knock me back out if I do it wrong. We have a tread mill and bow flex. When I walk I really try to do 45 minutes. Easier when outside, because I have a set path that gives me the times I need. The bow flex, DH helps me to keep the muscles loose and such. Walking is a great way to start. You can get to fast walking, which is very cardio. At least for me it is! :rotfl:

Good luck!

[mesanna]

They OP didn't ask if walking was the most effective exercise out there. They asked if it was effective in general and the answer to that would be YES! Someone with 150 pounds to lose would benefit greatly from walking. I certainly hope you aren't suggesting someone with 150 pounds to lose to start high-intensity exercise. As they improve their fitness through walking or some other low intensity exercise, it is then that they can increase the intensity.



After the birth of my second child, I walked only walked and lost about 50 pounds. I had not exercsied much in years and was coming off 4 months of bed rest.

Now this time I am doing a combination of WATP and regular straight-up walking, after a long period of time with out exercising. And have been successfull in losing 37 pounds in the past 4 months.
If walking was as simple as this, I don’t know why I rarely did it rhythmically and at least twice a day. Whether from here to there or further afield it captured my attention sending good signals to my legs and muscled up them thar walkin’ tools. I’d put many such tools away in storage and was happier now to see me hauling them portables out for at least one small job or two ten. The feet worked the way they ought, following the upper thrusters and the arms flailed sprite-el-el-el-lay up/down, down/up giving my hands a good breath of the nearby air for nurture and moisture. If I hadn’t already finalized my happiness, well I would have had some need for revision, but all over in this movement jumpy but delightful as it was, I broke record taking rules and stopped the clock at one o five. Period or two dots as I’d been in the more than once heard saying. Dot dot.

[Tent Camping Mom]

YES, it is effective. I have to disagree with the poster that said it is the least effective. Any exercise can be the least effective according to how much effort you apply. A walk for 1 mile will burn about the same amount of calories as a run for one mile. But say you did a measurement of time....a 30 minute walk will burn less calories than a 30 minute run but that's because you are running more miles.

[Tent Camping Mom]

If walking was as simple as this, I don’t know why I rarely did it rhythmically and at least twice a day. Whether from here to there or further afield it captured my attention sending good signals to my legs and muscled up them thar walkin’ tools. I’d put many such tools away in storage and was happier now to see me hauling them portables out for at least one small job or two ten. The feet worked the way they ought, following the upper thrusters and the arms flailed sprite-el-el-el-lay up/down, down/up giving my hands a good breath of the nearby air for nurture and moisture. If I hadn’t already finalized my happiness, well I would have had some need for revision, but all over in this movement jumpy but delightful as it was, I broke record taking rules and stopped the clock at one o five. Period or two dots as I’d been in the more than once heard saying. Dot dot.

I'm sorry, but I don't understand a word you said :confused3 Please someone, tell me I'm not the only one! :upsidedow

[LuluLovesDisney]

Walking is effective. Many studies have shown that the efficacy of a workout depends on several things - of course calories burned per minute, but also duration and ease of incorporation into daily life. Let's say rock climbing was discovered to be the exercise that burned the most calories per minute. It still would be the most effective because the plausibility of incorporating that into one's daily life is very low. Also, it is reported that climaxing (yes, that kind) burns 600 calories a minute. Again, this is high, but it is very low on duration - meaning someone could not possibly sustain that activity for 30-60 minutes, 3-5 times a week. Walking certainly does not burn as many calories as other activities, but it is very easy to incorporate into one's daily routine and can be done for long periods of time. I could walk for a lot longer than I could jog or run which helps build stamina. One can also increase walking pace easily - move from a slow walk to a trot to a power walk or change terrain, up hill for example.

I have a pedometer and I am currently trying to get in 10000 steps a day. This has been working for me because I will look at it and walk around the block to get it to go to the next thousand and I use it to keep me motivated. I don't have to find a whole hour to exercise, I can spread it around the day and be a more active person. I do strength training twice a week, but that is more for building muscle and improving bone health. Strength training is really important for women, especially.

OP, I would suggest getting a pedometer and keep up with the walking. It is a great exercise! I would also suggest once you are on a schedule with walking, to do strength training (weight lifting, dumbbells, resistance bands, something to build muscle) once or twice a week that way you get the best of both worlds. Walking is definitely the best way to ensure you are ready to walk in WDW. I admire you for wanting to improve your health and wish you the best of luck!!! Bring comfy shoes to WDW and thick soled socks (Danskin brand is great) as well as moleskin for any blisters. I also use a cold bottle of water as a foot massager in WDW. Lay it on the ground on its side and roll your feet over it for a great pick me up. :)

[LuluLovesDisney]

If walking was as simple as this, I don’t know why I rarely did it rhythmically and at least twice a day. Whether from here to there or further afield it captured my attention sending good signals to my legs and muscled up them thar walkin’ tools. I’d put many such tools away in storage and was happier now to see me hauling them portables out for at least one small job or two ten. The feet worked the way they ought, following the upper thrusters and the arms flailed sprite-el-el-el-lay up/down, down/up giving my hands a good breath of the nearby air for nurture and moisture. If I hadn’t already finalized my happiness, well I would have had some need for revision, but all over in this movement jumpy but delightful as it was, I broke record taking rules and stopped the clock at one o five. Period or two dots as I’d been in the more than once heard saying. Dot dot.

:hippie:

[disneychrista]

I'm sorry, but I don't understand a word you said :confused3 Please someone, tell me I'm not the only one! :upsidedow

No you are not the only one.

I was just ignoring the newbie, just registered poster who pulled up a 3 month old thread. ;)

[ohMom]

well i wonder how our OP is doing on her walking program??

Lulu -- that was great insight!

i just recently found this site http://www.prevention.com/walking/walking_landing.html if anyone is interested.

and my .02 on blisters is to be sure to wear wicking socks.

I was going to elaborate more but as disneychrista pointed out this is an old thread just maybe drudged up for an unknown reason??

[JMD]

YES, it is effective. I have to disagree with the poster that said it is the least effective. Any exercise can be the least effective according to how much effort you apply .

Of course, but you can only apply so much effort to walking. After all, it is just walking.



A walk for 1 mile will burn about the same amount of calories as a run for one mile. But say you did a measurement of time....a 30 minute walk will burn less calories than a 30 minute run but that's because you are running more miles.

Sure, i can probably yo-yo long enough to burn the same amount of calories as a 30 minute run, but I don't have all day to stand around and yo-yo. For practical purposes, you need to compare calories burned for a specific period of time. We are all busy people, with only a set amount of time to exercise, we need to make the most of that time.

Plus, walking only burns calories while you are walking. Since its such low instensity, your body returns to a normal state almost immediately after you finish. Whereas weight training or high instensity workouts can burn calories up to 24 after AFTER you finish.

[ohMom]

ok it's time to play nicely, here on WISH we encourage and support. It's ok not to agree, but let's not criticize anyone's steps on a healthier path. that is the goal, to be active, at an appropriate level individually.

no one is disagreeing that there are higher intensity workout and lower intensity workouts. I am a powerwalker and I support and encourage walking as a form of aerobic activity. there are many ways to workout that can be not as effective if you don't really put yourself into it. I used to attend a water aerobics class and got a fantastic cardio workout, even worked up a sweat in the pool.....while a small gaggling of ladies putted around and gossiped. i doubt their heartrate rose, but mine did :teeth:

For anyone interested in learning more about racewalking, which is the universal term for athletic walking, such as that in the Olympic games since 1906, look here (http://walking.about.com/library/walk/blolyrespect.htm)

[Tent Camping Mom]

Whereas weight training or high instensity workouts can burn calories up to 24 after AFTER you finish.

Of course, I agree as I'm a swimmer, cyclist, and do calisthenics and weights but in my opinion for the OP, walking will be more "effective" because she can do it. I have witnessed many overweight people whose only means of exercise was walking, a couple graduated to power walking in marathons. A lot of people don't walk as much as they think they do, that's where a good pedometer would be beneficial. The OP wants to walk at WDW without an ECV, I think that walking is a good start and is an effective means of exercise for her but it wouldn't be for me (unless I power walk for a long time).