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24HourForums.com > UnSupported Forums > 24's Health & Wellness > Need to start walking more..need advice |
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Marie5656 Forum-Blogger© Original500© Member  Just hanging out
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My doc told me to start walking more. Both to strengthen my legs, and for the added benefit of getting in better shape, losing more weight. Now, I will never be fit enough for the fast paced power walking. But what pace should I keep? Does slow and liesurely work, or should I keep some sort of steps per hour rate? I have two pair of comfortable walking shoes, so that is not an issue, and for at least this summer the doc wants me to continue using my cane for the long walks. Any feedback or tales of your own walking for exercise would be appreciated.
 
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aknow Original500© Member
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Your doctor gave you good advice. When people stop walking, due to weight issues, extremity (knee/foot/ankle/or circulation) issues, or lower back issues they progressively weaken and hasten their exit from this existence. Sears sells treadmills in all different price ranges. I usually recommend buying a treadmill, and placing a television and/or a stereo in front of it. When the patient is deconditioned, I recommend walking on a level plane only for the 1st 3 months, at a very comfortable pace, usually 2.4 to 2.8 mph. Keep a post on the refrigerator, and every time you use the treadmill, (hopefully daily at least one or two times), post your progress, (miles walked, time spent, or calories utilized) as a constant reminder of your progress, and a way to receive positive feedback. If you slowly increase your time and speed, over the months, you will begin to increase your bmr, (basic metabolic rate), and greatly increase the strength of your legs. Some people need to stretch the calf muscles and quads and hamstrings before treadmilling. The TV, stereo, or a good nonsensical magazine like People helps to relieve the boredom, until you progress to running. My technique is walking 3 minutes at 3.2mph and running every 4th minute at 6.2mph, until I increase my endurance, then I run 2 minutes and walk 2 minutes. I usually stay there for 45 to 80 minutes. If your treadmill allows for increases in the slope, some people like to begin to walk slightly uphill, as their conditioning improves. This activity (treadmilling) can be a very positive addiction, and brings many positive results. Just remember that utilizing 100 to 300 calories per workout doesn't give you permission to eat a large bag of potato chips or a quart of ice cream as a reward. Fruits, smoothies w/o sugar, or raw vegetables (like carrot and celery sticks) with lots of water are a better reward for your efforts. Good Luck, Dr. STeve
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Marie5656 Forum-Blogger© Original500© Member Just hanging out
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Thanks, Dr Steve. We do not have a treadmill, but we do have one of those striders. When I had a PT coming here after my hip surgery, she told me it was fine to use, but I had to wait till the 3 month post surgery mark. Well, I am there now. It does have a display to count the number of strides, as well as how long I have walked (in miles). Just got to get husband to replace the battery in the display. What about walking outside, and at work? Have alot of long hallways at work.
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librtyhead Original500© Member 
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I hate treadmills and enjoy a good 1-2 mile walk everyday. Start out just going around the block a pedometer is good. That way you can keep a record of your steps. Start out slow for a few weeks and gradually work your way up. A little each day goes a long way. lifestyle changes are tough and takes alot of perseverance just don't give up. Make it a necessity to do it and get into a comfortable routine.you may find yourself power walking in 6 months. Popcorn is a good filling snack also just watch the butter..Good luck!
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muddawber Guardian1000© Member 
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Have you considered aquarobics?(sp) I have heard it is very good for people with certain disabilities, and arthritis, and weight problems.
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Kimber767 Original500© Member  Ask me about Self Advocacy
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We can walk at work everyday.
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Marie5656 Forum-Blogger© Original500© Member Just hanging out
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Kimber767 wrote: We can walk at work everyday. LOL, Kim, when I first read it, I thought you said we can walk TO work every day.  Was about to say "yeah, right". Everyone, Kim lives about 15 miles from her office.But I am willing to walk AT work.
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CARLA Original500© Member  Aloha San Diego is Paradise.!!
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If you haven't walk outside in a while you need to start slow and easy and build up to a mile or 2 a day. Walking on cement is different then walking on a treadmill or inside a building. You have driveways, uneven sidewalks so be careful. Don't set you sights to high just make it fun and easy then you will start adding distance to your walk. I suggest a park walk or somewhere where the ground is level and no hills. Always take water and wear a sun hat and sunglasses. Layer your clothes so as your body heats up you can tie your jacket around your waist. Just walk don't count steps just take a easy walk around the neighborhood for starters. Water Aerobics is wonderful exercise as well.
Life should NOT be a journey to the grave with the intention of arriving safely in an attractive well preserved body, but rather to skid in sideways, chocolate in one hand, martini in the other, body thoroughly used up worn out screaming what a ride.. |
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Marie5656 Forum-Blogger© Original500© Member Just hanging out
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I have heard before that aqua therapy is good. Will have to try it. Carla, I have been walking some around my neighborhood. Our complex is on a private road, goes in a circle. I measured once and to walk around once, with my house as start and end point is .8 of a mile.
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Kimber767 Original500© Member Ask me about Self Advocacy
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I would love to go to a park with you, Marie and walk. That would be fun.
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Marie5656 Forum-Blogger© Original500© Member Just hanging out
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OK, Kim. A walk at a park works. I still want to do the walk on the pier, like we talked about.
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Kimber767 Original500© Member Ask me about Self Advocacy
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Fine with me.
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aknow Original500© Member
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I forgot to mention that if you use a treadmill, it's important to NOT hold onto the handrails. It's vital to swing the arms, whether free walking or using a treadmill or any other type of "strider". Rehabilitation in water is excellent, and often is used prior to starting to exercise on a treadmill. dr. Steve
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Marie5656 Forum-Blogger© Original500© Member Just hanging out
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I definatly want to swim more. I am back to work today, and have done a bit of walking, and don't feel so bad. Thanks for all the advice.
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Kimber767 Original500© Member Ask me about Self Advocacy
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You did excellent your first day back, Marie.
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24HourForums.com > UnSupported Forums > 24's Health & Wellness > Need to start walking more..need advice | ||||||||||||||||||||||||||||||||||||||||
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