Walking for Fitness

Walking is the most popular form of exercise in the U.S. for good reason. It’s cheap, it’s easy, it’s fun, and it’s good for you. Whether you want to walk to lose weight, stay in shape, or improve your overall health, walking can help. Read on to learn more about the many health benefits and how you can get started on a walking program that’s right for you.

Health Benefits of Walking
When it comes to exercise, walking is a good choice for everyone, young and old. It’s something that can be done with children or older family members, and the health benefits are impressive. Studies show that walking can:

Reduce the risk of heart disease and stroke
Lower blood pressure
Reduce cholesterol and body fat
Increase bone density, which helps prevent osteoporosis
Reduce the risk of some types of cancer
Help you lose weight
Improve flexibility and coordination, reducing the risk of falls
Tone muscles
Improve sleep and mental well-being
Reduce stress
Give you more energy

Starting a Walking Program
Because of the many health benefits, millions of people are getting out and walking. Here are some guidelines to help you get started on your own walking program. Remember, as with any exercise plan, it’s important to check with your doctor before you begin. To get started:

Create a plan that will work with your schedule and lifestyle
Choose a safe place to walk
If possible, find someone to walk with you
Wear shoes with thick, flexible soles that will cushion your feet and absorb shock
Wear clothes that are right for the season: light cotton in summer, and layers in winter
Warm up and stretch before you walk to help prevent injury or overexertion; don’t forget to cool down, too
Think of your walk in three parts: walk slowly for 5 minutes, increase your speed for the next 5 minutes, then walk slowly again for 5 minutes to cool down; gradually increase the amount of time of the faster portion of your walk.
Try to walk at least three times per week

Listen to your body; if you experience any symptoms, such as pain, shortness of breath, dizziness, or nausea, stop and take it easy

-- Beth Adamo

Related Links:

Walking.org

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.