The Perfect Exercise

Healthy living doesn't just happen. It requires information, planning and good products.

As a fitness professional I often hear people say, "I am too old to start exercising." or "I am too out of shape to start exercising." There are a few medical conditions that may stand in the way of starting an exercise program. Too old and/or too out of shape is simply an excuse to remain on the road to a health disaster.  There is no one to old or too out of shape to benefit from some form of exercise. When people say that they are equating exercise with all the huffing and puffing, sweating and groaning people they see pushing themselves to the limits. It they can do that, good for them.  But you don't have to push yourself to the limits to reap health benefits from exercise. There is a very simple exercise, done to some extent by almost everyone, that you can do to improve your health and your weight. It has been called "the perfect exercise." It is walking. Remember when you did that?

Why has walking been called the perfect exercise?  It comes naturally, it takes no special skills or physical abilities, the risk of injury is very minimal, it costs nothing or nearly nothing (you should invest in a good pair of shoes), it can be done almost anywhere anytime. Walking requires no expensive equipment, training or gym memberships and the health benefits are enormous.

Be aware that beginning a walking program, however natural walking may be, is not the same as walking from your car to the office. It is an exercise program.  If you haven't been exercising regularly or you are taking medications, check with your MD before starting a walking program.  A walking program is an exercise program that will push your system to places it hasn't visited for some time. Begin by walking at a comfortable pace.  Although you miss some cardio benefits at slower walking speeds, walking at any speed under  3 mph or so will burn about the same calories (approx. 100 calories) per mile whether you are walking 1 mile an hour or 3 miles an hour. Understand that when walking at a slower pace you will burn fewer calories for a given time period because you cover less distance but the calories per mile will be the same.  As your conditioning improves, you can increase your speed and distance.

100 calories may not seem like much but, if you walk a mile a day for a month, it adds up to 3000 calories per month or nearly a pound of weight loss per month - assuming your calorie intake stays the same as at the present.  Drop a hundred calories a day from you diet in addition to your walking and you are up to nearly 2 pounds of weight loss per month.  Two pounds of weight lost in a month may not sound like a lot of weight loss but when you consider the health benefits you get from losing as little as 10 pounds, you will make a tremendous difference in your health in only 5 months.  

How much is 100 calories?  About half a glass of sweet tea or half a soft drink, not much more than a bite of a candy bar, less than a quarter of a slice of cherry pie - you get the idea.  Leaving that off isn't going to ruin your life but it may save your life. You really don't have to make drastic changes in your diet or exercise to improve your health.  Small consistent changes make a healthy lifestyle.

And a great caveat if you are pressed for time:  Two 15 minutes walks are three 10 minute walks burn just as many calories as one thirty minute walk. Exercise is a great stress reliever, a good time for connecting with friends or family (a walking partner creates mutual accountability) and a great way to increase your energy.  Any way you look at it, walking is good for your health, your mind and your waistline. Go ahead; take the first step.