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[C.Ann]

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[MouseWorshipin]

You're always supposed to see a doctor before starting an exercise program. So, that said...


The general rule is pace yourself. Do what is comfortable for you. It doesn't help to go faster, either (unless you are power-walking for cardio). If you walk a mile in an hour or in ten minutes, you still walked one mile.

I'm a big fan of the CCHS info stuff, so I'm putting this here for you to check out. Not only do they have many of the best docs in the world, they also have some of the best lawyers. So, their information is always top-notch, if not tailored to the individual.

http://www.clevelandclinic.org/health/search/show-documents.asp?mediaID=5&topicId=734&sortId=2

 

[Jpgirl]

See the Doct and get clearance. I'm a trainer and here's how I start a new walker. Start with 20 minutes at a pace you're comfortable with. Each day add 3-5 minutes. Do it5-7 days a week. Get to 45 minutes at a comfortable pace. When you've achieved that and you're comfortable and not fatigued-start pushing yourself. There are 2 ways to build up-1) Walk the same distance but in less time. So if you can walk 2 miles in 45 minutes-do the same distance but in 44 minutes. Keep reducing the time it takes you to walk that distance. 2) Keep walking the 45 minutes but go a little further each day by walking faster. Good luck and get healthy!!

 

[C.Ann]

Thank you both for your replies!

 

[bicker]

Barring medical counter-indications, one mile is a good place to start. Most folks can work up to that in a very short period of time, generally doing the mile in 20-30 minutes. It is important to note that both distance and intensity play a role: A lot of folks assume that they get the same cardiovascular benefits from walking a mile in 40 minutes that they get from walking a mile in 20 minutes, and unfortunately it just isn't the case. (Of course, these number vary for each individual, but most folks are in these ranges.)

A good goal after that is three miles. As others have suggested, build up to it, steadily but not all-at-once. Many folks can work up to that within just a few weeks; other take more than a month. While 20 minutes of physical activity gains the first level of significant cardiovascular benefits, an hour garners an even higher level of benefits.

A wonderful older woman lives across the street from me. I believe she's celebrating her 70th birthday soon, and does the three mile loop around our neighborhood, every single day, in less than 45 minutes. She also participated in the MA Breast Cancer Walk: 60 miles in three days. Utterly impressive; and you know she's going to live so much longer for it.

 

[Pedler]

I definitely second this approach. I did this last year starting in the spring. One "lap" on the road of our development is a mile so it was easy to start with a single mile and work my way up to 3 miles. Aside from losing weight, one goal, it also increased my indurance. At WDW last August the walking wasn't a problem at all for me. Now if I could get DW to do three laps with me...

One thing I would add is that as you increase your distance make sure that you have ways to cut it short if you need to. There were some times where I just wasn't up to the three miles. By doing mile laps in the neighborhood I was able to cut it short at 2 if I needed to.

Question to Bicker. I understand what you are saying about a mile in 20 minutes is better than a mile in 40 but is there a point where you can say, while still being at a walking pace, that you are having as good a cardiac effect as you can while still being at a walking pace? I do not want to start jogging as I have more that one neighbor that is having knee / back problems from it. Our roads have a signifant side to side slope. Walking seemed like a good way to go to minimize any negative effects and get some positive. I was able to get down to about 16 minutes for a mile walking doing 3 miles.

BTW this is motivating me to get going on this again. Walking outside in the winter were we live is not a viable option. Fortunately I was able to get some time in on the ice with the kids hockey this year. Now that it is getting nice again its time to pick up the walking pace again.

Barring medical counter-indications, one mile is a good place to start. Most folks can work up to that in a very short period of time, generally doing the mile in 20-30 minutes. It is important to note that both distance and intensity play a role: A lot of folks assume that they get the same cardiovascular benefits from walking a mile in 40 minutes that they get from walking a mile in 20 minutes, and unfortunately it just isn't the case. (Of course, these number vary for each individual, but most folks are in these ranges.)

A good goal after that is three miles. As others have suggested, build up to it, steadily but not all-at-once. Many folks can work up to that within just a few weeks; other take more than a month. While 20 minutes of physical activity gains the first level of significant cardiovascular benefits, an hour garners an even higher level of benefits.

A wonderful older woman lives across the street from me. I believe she's celebrating her 70th birthday soon, and does the three mile loop around our neighborhood, every single day, in less than 45 minutes. She also participated in the MA Breast Cancer Walk: 60 miles in three days. Utterly impressive; and you know she's going to live so much longer for it.

 

[wide awake]

I've been walking on a regular basis for over seven years, and I love it ! You do not want to be around me if I haven't done my quota of miles for the week. Now when we go on vacation that is one of the first things I do, check out walking tours or hikes for our destination. When we're on a DCL cruise I get up between 4 and 5, and walk 4 or 5 miles on deck 4 or 10...on our repo cruise it was wonderful, we were in the Bay of Panama, all the ships had their lights on...absolutely beautiful !! I also belong to a walking club and I enjoy that...10k walks every Saturday. My DH just left for Mississippi for two months, then Afghanistan for 12 months after that...I can get my normal route in but no more weekend walks because I have autistic DS with me...then last night I thought...I'll sign him up in the club, we'll do the 5k option, it will be something to get us out on Saturdays and in the evenings during the summer. I am very excited about that ! So you have lots to look forward to.

 

[C.Ann]

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[Dana49]

Check out this website. It will answer a lot of questions re: walking.

http://www.thewalkingsite.com/

 

[Tigger&Belle]

I'm a pedometer geek and recommend you getting a good pedometer. My favorite are the ones made by www.new-lifestyles.com We've tried quite a few others, but keep going back to these since they are reliable, have a cover, and good clip that don't come off the waistband easily and a leash so that if they do slip off they won't fall and break. They do not like the pool or washing machine, however.

I try to walk 10,000 steps a day, but have been doing horribly. I were my pedometer each and every day. Or at least I try to. Today I'm close to 10,000 from normal daily household activities, plus a short walk after my DH and I ate at a restaurant. Wearing the pedo helps to motivate me and shows when I'm not as active as I think I am. It doesn't lie, which means that it's sometimes my worst enemy.

Feel free to ask my pedometer geek questions!

 

[bicker]

Question to Bicker. I understand what you are saying about a mile in 20 minutes is better than a mile in 40 but is there a point where you can say, while still being at a walking pace, that you are having as good a cardiac effect as you can while still being at a walking pace?

What is sure is that (1) what that takes differs for different people, and (2) folks, themselves, are often bad judges of what's the right pace for themselves, more often than not going at too leisurely a pace, but remarkably some folks push themselves too hard. What I used to figure it out was a heart-rate monitor, and sought to keep myself in the prescribed cardiovascular range for my age.

 

[nomie74]

Me and DH are starting our spring walking program too. We would have started this weekend but in never stopped raining, so hopefully we can go wednesday. I've found this is a great way to start an exercise program, especially since after the winter my "program" has dwindled down to nothing. I work 12 hour days so I can only walk on my days off, 3 days one week, 4 the next. Usually by the end of the second week I can start adding in jogging and using my eliptical trainer for bad weather days. The eliptical trainer is just to hard to start out with until I have a litte endurance built up.

Lets cheer each other on and encourage us to get off the computer and do our walks!

 

[MouseWorshipin]

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I have the same concerns about jogging - and the only road I could jog on where I'll be for the next 7 or 8 months is definitely not safe for jogging..

Seems I also remember reading something recently that stated that brisk walking (LOL - if I get to that point) is just as good for your health (cardio and otherwise) as jogging - minus the potential for knee, foot and back problems..

Brisk walking ("power walking" - swing those arms!) is great cardio, if you're looking for cardio stuff. You just don't want to get out there and push immediately. We don't want you passing out on the side of the road!

Do what you can. Sounds like you're taking the right steps. And of course your doctor will help.

And good luck with your appetite. Have you tried the Boost pudding? Yum, yum. (joke.)

 

[C.Ann]

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[The Mystery Machine]

Feel free to ask my pedometer geek questions!

OK...you asked!

I have bought a few pedometers and they just don't count correctly.
Which model do you have and how do you know it is accurate???

 

[Jpgirl]

This is a good discussion. Keep it going. In general, if you are trying to get heart healthy this is what is recommended. 30-60 minutes of cardio 5-7 days a week in a heart rate zone of 55-85% of you heart rate max. Yep I know I threw a monkey wrench in there. In very simple terms walk at a pace where you could say 2-3 words but not hold a conversation-it should feel difficult. I'm not recommending starting at that pace but that's definitely where you want to go with it. I really recommend hiring a home trainer to get you started if you're really really serious. A lot of the advice is pretty good here but exercise is a science and it's worth the money to get an expert to help you get started and stay injury free. And I'm not talking the driil sargent trainer that kicks your rear (they're giving the rest of us a bad name) or the ones that stay with you till the day you die. Good luck and live healthy

 

[Tigger&Belle]

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Okay - "pedometer geek" - - what does 10,000 steps a day equate to in terms of "miles"?

I was thinking I would like to get a pedometer.. I'm going to check that one out.. It would be nice to know how far I'm walking (or not - LOL)..

I don't even worry about the miles, but I'm sure that there's a standard. Look on the link I sent and see if it's there and I'll see if it's in my info.

 

[Tigger&Belle]

OK...you asked!

I have bought a few pedometers and they just don't count correctly.
Which model do you have and how do you know it is accurate???

I have the SW-651. I sometimes do a 100 count test to see how accurate it is. Some days I'll be sure that it must not be counting stepts, but I'll do the count and it's correct (usually), then I realize that I have to get off my tushie and get walking, doing housework, doing errands, or moving anyway. A brisk walk is greak, but exercise of any kind is better than none!

Sometimes the pedometer is not as accurate if I don't have it on a firm waistband. My DH has a problem if her wears athletic pants since the waistband is flimsy.

New-lifestyles also has some new pedometers (NEW-LIFESTYLES NL-series ACCELEROMETERS) that look like they might have a better technology, but I haven't tried them yet to know how they work.