WALK TO HAPPINESS

Yesterday the sun was shining, so I left my couch and ditched the potato and went for a good bicycle ride.

I cannot abide by the gym and I am not sporty at all, until I get going that is! The endorphins kick-in as soon as I exert myself and I am off.

I must admit, I do love a good walk. Leisurely strolls are a great way to bask in warmer weather, but I have to stop kidding myself, they will not encourage weight loss.

To slim down for summer I need to enjoy the sunshine at a quicker pace. Here are some tips, whether you are trying to tone up or simply have to start moving for the first time since your garden disappeared under a sheet of ice.

C H A L L E N G I N G – W A L K S

The fitness experts’ advice is not to do the same workout every day at the gym – so don’t give your walk the same treatment either? “You want to keep surprising your body,” says Michele Stanten, Fitness Director at Prevention Magazine and author of Walk Off Weight. “If you keep doing the same thing every day you won’t continue to see results. You’ll just plateau”, he says.

Therefore, to avoid a walking rut, try incorporating one of these workouts into your daily routine:

I N T E R V A L – W A L K S

Alternate between fast and moderate-to-easy periods of walking. This type of walk turns up your calorie burn by as much as 100 percent during your workout and afterwards.

L O N G – W A L K S

… build endurance. What’s more, about an hour at moderate intensity has been shown to keep your calorie burn revved for up to 7.5 hours post exercise, says Stanten.

S P E E D Y

… are shorter, but require you to maintain the same intensity for the entire workout. Quick tip: Move about as fast as you would walk if you were running late for an important appointment or meeting, says Stanten.

H I L L S

Walking hills gives you a 60 percent boost in calorie burn in contrast to strolling on flat terrain. It will also give a ton of great butt and legs. If you live in an area, where hills are rare, try hiking up a stadium bleacher.

I N C L I N E

Remember your steps to challenge yourself on an incline.

P E D O M E T E R

Taking 10,000 steps per day is a long-standing and popular fitness recommendation, but it will not help you lose weight. “For most people it’s more practical to pick up the pace and do intervals to burn more calories in a shorter amount of time,” says Stanten. Like friends and fine wine, walking workouts should be judged by quality, not quantity.

S H O E S

It’s hard to let go of well-worn gym shoes that mould perfectly to your feet. If they stick around for too long however, the support they provide diminishes. The bottom line is that those favourite pair of shoes could put you at risk of injury. Stanten recommends giving gym shoes the boot about every 300 to 600 miles. We recommend that you get some professional advice from a certified fitter at your nearest sports shoe store. It is horses for courses here and there are some very good shoes on the market for running and walking. Given the number of sprained feet, ankles, hips, back and knee injuries sustained from inappropriate shoes, that is the best way to ensure that you set out on the right foot! Walking shoes are specially designed to protect your heels, but running shoes offer reinforced padding in the mid-foot area, where you need it. If you plan to do any running in your workout – even 30-second bursts – you should opt for a running shoe.

T I P

Our feet expand during the day. To ensure that you buy the perfect size shoe, shop toward the end of the day when your feet are at their largest.

H Y D R A T I O N

Drinking water during your walks is a must. Stanten recommends drinking one or two glasses of water 1 or 2 hours before your workout, and taking a sip every 15 to 20 minutes during your walk. Drink another 8 ounces at the end of your walk.

S T R E T C H

It’s important to stretch after your cool-down, when muscles and joints are at their warmest, says Stanten. Hold each stretch for 10 seconds, pause, and then repeat two more times.

G O A L

If healthier living and weight loss aren’t enough motivation to get you outside, try signing up for a race. “One of the best things about doing an event like a marathon or half marathon is that it helps keep you motivated,” says Stanten. If you’d like to walk a race, look for half marathons that have a maximum finish time of 3.5 to 4 hours and marathons with a time of 7 hours, says Stanten.