Walking

tmbg1

Has anyone here had any real success with walking as your only means of exercise (of course combined with healthy eating)? I am interested to hear how you did it. How much and how often, etc. Thanks!

cmriverside

What kind of success? Weight loss? I lost nearly 80 pounds with walking being my primary exercise. It's about a calorie deficit.

cmriverside

Oh, you asked some other stuff.

So, I logged food every day and stayed as close as I could to my weight loss calorie goal. I walked 3-5 times per week for 45-60 minutes at a brisk pace (about 3.5 MPH) on hills near where I live.

I logged my exercise here and ate 200-300 more calories on exercise days.

After doing this for a while I was able to refine/fine tune my numbers. It's not so much about the exercise for weight loss and it's not really about healthy eating, per se. Stay in calories. Logging food is the way to learn about calories, portion sizes and macros etc.

earlnabby

I started by walking to the mailbox out by the street. Every few days I increased enough to push myself. By 2 months I was able to walk a mile at ~ 2 mph, by 6 months I was doing 3 miles at~ 3 mph. Within a year, 6-8 miles was very doable although my daily minimum was closer to 4 and I was able to get my speed to 3.5 mph. 18 months after starting, I was able to walk 24 miles with a walking club at an average speed of just under 3 mph which included snack, lunch, and bathroom breaks.

Oh, in that time I also lost 130 lb. by following the MFP recommendations and logging my food.

Walking is great exercise and, for many, the most sustainable lifetime activity. It is cheap (only need a good pair of shoes or two per year), flexible (you can put on your shoes and head out the door any time), and helps both the mind and body.

missysippy930

Actually, I lost 100 pounds before I even began walking. Went on to lose over 140 with walking as my main exercise. Losing weight is all about eating less calories than your body burns. Exercise for good health. As far as “healthy“ eating, all foods in moderation and portion control, staying in a calorie deficit.

jayhschmidt

There was a time when I did a lot of walking, and it definitely paid off in terms of calorie burn. But the time requirements were prohibitive.

These days, walking is not my sole form of exercise. I walk once or twice per week, just to maintain my walking fitness.

I wear a lightweight backpack (total weight 5-7 kilos) containing some rain gear (if the weather is threatening), an extra jacket, a liter of water (or two in the summertime, adulterated with a scoop of maltodextrin and an electrolyte tablet), a good first-aid kit, and some other odds and ends to increase the weight.

I consider this to be 'functional fitness' since I feel it's important to keep myself in shape for walking long distances, but the tradeoff is that the workout itself isn't as efficient as other forms of exercise are. The light backpack is useful, of course, but it also keeps my shoulders in shape if I ever need to carry a heavier backpack at some point in the future.

I usually walk 6 miles at a brisk pace: perhaps 3.5 mph. A faster pace would be possible since I'm in a flatland city with good pavements, but any faster than 3.5 mph really calls attention to itself and is kinda rude imo since people are intimidated when someone who is obviously rushing comes up behind them.

I've tried walking with trekking poles, but it's really only useful when I'm out in the woods. I have seen people using them here in the city, but it's rare and they really look goofy.

At big intersections with traffic waiting for me, I usually jog across. These infrequent short jogs seem to help me maintain my range of motion (plus they're 'functional').

This takes a lot of time -- at least 2 hours including preparation and post-walk shower, so it's certainly not for everyone.

In the summer, I can lose a surprising amount of water weight, even with frequent drinks from my bottles. The perspiration stings my eyes and soaks my clothing, so I dress lightly in low-key synthetic athletic gear. In the winter I dress lightly and use Mark Twight as inspiration -- i.e. I let my exertion warm me, rather than my clothing (I carry extra insulation with me, as insurance against having to stop walking and stand around while I'm exposed to the elements away from home for whatever reason).

Use GPS to plot out some routes. Switch up your route every time so you don't fall into a figurative rut. Once you know your routes, there's no need to gps it (just keep track of time so you are sure of your average pace).

PS - take care of your feet.

Luke_rabbit

I walk about 5-6 days a week, generally 30-60 minutes. I'm actually not sure about my speed. Some is on my treadmill, some is outside. I have really crummy joints, ligaments and tendons, so most types of exercise risk injuries for me. I do a small amount of gentle yoga and easy strength training to supplement the walking.

I have lost almost 17 pounds since May and have about 3 more to go. I didn't have much to lose and I deliberately am going slow to preserve muscle.

lynn_glenmont

I lost my first 28 pounds (8 lbs past my initial goal for decreasing my health risks) by sticking to my calorie-intake goal, walking more, and dancing in my living room (not a dance exercise video; just dancing to music). I walked to a farther subway stop in the evening, and I got off at an earlier stop in the morning when I had time. I walked up the 10 flights of stairs to my office (it was a couple of months before I could do it without stopping to rest). On the weekends I would take a walk of a mile or so (one way, so 2 miles or so round trip) to the local library or shopping or a restaurant, because at the time I really liked having a destination -- I liked the walking to be productive beyond the exercise, if that makes sense.

After that I joined a gym, as it was getting toward the end of fall, plus I wanted to have more variety in my exercise.

Cordy1228

I have had success with "just walking." I walk about 4 miles outdoors most days. It takes me about an hour. I have lost almost 30 pounds since May.

I do also log and stay within my calorie goal most days - plus I definitely eat (or bank) those walking calories!

I haaaaate running but I recently started adding some because as I've lost weight, my walking wasn't burning as many calories, which was a total bummer. LOL. I will never be a runner, but we do a few 5K community events as a family and I've steadily improved my time over the last two years, so I'm fairly confident that "just walking" has had health/fitness benefits in addition to weight loss.

Lillymoo01

I lost around 80 pounds with walking being my only form of exercise. That being said, I really wish I could get into strength training to build up my muscles for a more athletic look rather than the twig look that I have.

lgfrie

I lost my first 20-ish pounds with walking as my sole exercise. It was the only kind of physical activity I could handle at the time, as I was starting from 320 pounds and was really out of shape, with a bad ankle (Achilles tendinosis). One lap around my cul-de-sac is 1/6 of a mile and that was about my maximum at first, at around 1.8 mph (slow). I worked my way up to 2 mile walks at 3.1 mph per day, using Runkeeper and MapMyWalk for maps, calorie counting, pace, distance, etc. It took less long than I expected for my body to kind of kick into gear and get with the program, during which time I lost 20 or 22 pounds and started to feel in much better shape. I walked every day, except when the weather made it impossible.

I then got a recumbent exercise bike to get some variety going, on which I've lost another 40+ pounds, the bike being exquisitely well suited to my uncooperative ankle and a few other joints that aren't what they used to be. I still do some walking, but my daily routine is 45 mins on the recumbent and some weight training. I supplement that with a 1 mile walk now and then, weather permitting, since it is now winter.

I think walking as sole form of intentional exercise is eminently doable, and it's certainly what our species was designed to do. It isn't high intensity cardio but it's more than enough to lose fat and get in shape, especially for those of us starting from a less than ideal level of physical condition.

rainbow198

Yes, I lost 80 pounds with brisk walking being my main source of exercise and using walk at home videos in conjunction with a calorie deficit.

Walking also helps me to stay in shape and keep the weight off. I've been maintaining for 6 and a half years with no regain.

I walk everyday now. When I was losing I had to build myself up. I could barely walk a half mile without getting winded, but I kept going. Now I average around 20 - 25 miles a week.

gwinhart17

Absolutely love walking, especially outdoors, the fresh air and sunshine does wonders for my mood and energy! In 2011/2012 I lost about 40 lbs just walking, and trying to eat healthy. I'll admit I had no clue what I was doing, lol, but I learned as I went.

It was an amazing journey of wellness and self discovery, and did wonders for my crippling anxiety and depression ❤ I lost another 40lbs with the "Tony Little's Gazelle" lol and discovered clean eating (thanks to my friend's mom, haha) then finally got brave enough to go to the gym and started trying everything!! Lol.

Got down to 117 (I'm very short) for a total loss of about 80 lbs! Sad to say that a few years later I gained it all back and then some.... got up to 209 over the summer 😖 I was in a car accident and had to be airlifted to the hospital with some pretty major back injuries, and I stopped maintaining... but I now I know that that's just an excuse.

But hey, on a good note, I'm baaaaaack and have lost 33 lbs so far since the end of August (mostly walking again, with a dash of isometrics, HIIT, yoga and step) Money situation is a little tight right now but I cant wait to get back to the gym and strength circuit!! I still have quite a way to go but I feel amazing, I absolutely LOVE MFP it is a godsend for me. It just makes life easier! I dont stress and guess as much with my eating, and I love that! I'm not super strict, but I try to to stick to like an 80/20 percent approach... eating healthy nutritionally dense foods most of the time, but also enjoying some of the things I like, in moderation.

This time it's for life, that's a promise to myself. I will NEVER see the 200's again!!

gwinhart17

Ugh, sorry, that was a long post

neugebauer52

Initially I started with 170 kg / 375 pounds on my back and couldn't walk that far. I had a medical check - up and a blood test done, joined MFP and bought a good quality pair of shoes which gave my feet / ankles maximum support. Eventually I managed to walk around the block which took me half an hour. Today, 635 days later I have lost 48 kg / 106 pounds and I am walking 4 to 5 times a week, up to 3 hours at a time. Thanks to MFP I can see how I am losing weight: about 85 to 90 % because of CICO and about 10 to 15 % because of walking. I am also going to the gym doing water aerobics once in a while - always a good work - out, but also incredibly relaxing and brilliant for all joints. There was a stage when leg (thigh) ligaments couldn't handle increased exercise and I had to see a physiotherapist a couple of times. I was given alternative exercise and started to use one of those large, blue Swiss balls as well. Walking also relaxes my mind, I feel less stressed and less anxious. It just might be the cheapest exercise available and it gives me a daily feed back about me fitness: how far, how long and in what time I can walk without hurting my bones / ligaments. My initial 30 minutes around the block takes me now about 10 minutes and my shoes are nearly worn out by now.

candylilacs

I’ve walking for about three years — making money from it: dog walking! I walk about a mile in 30 minutes, and I walk 5-7 walks a week. I got a few dog walking gigs that I credit with Keto influence (-28 pounds). Walking with gym saw the near -70 pounds and I’ve kept it off five years.

Shoes are the best investment. I was all about Nike’s, and then I got ASICS! *Mind blown*

Apparently, I have a thirst and pair it with Propel (kind of no-sugar Gatorade) so I don’t get any leg cramps (foot cramps more like) and water.

Jackie9003

I took an aerobics class once a week but was also walking to work 2 to 3 days. As its the same route I can track progress and after a year I realised that I've shaved 10mins off my original starting time and I dont get out of breath on the little hilly bit.

nighthawk584

I started walking around 3-4 miles a day for the first 30 lbs of my weight loss.. . I remember being out of breath on this trail incline and having to rest for 10 minutes once I got to the top..... 90 lbs lighter and now I can sprint up that same incline. I mostly do spin bike and weight training for exercise now.

tmbg1

I've really enjoyed reading these walking posts! Very motivational and inspirational. I was afraid that walking wouldn't be enough but I have joint and knee pain so it's all I can do now. If any of ya'll want to friend a fellow walker, feel free to add me!

Lolinloggen

I have mentioned before: I have lost most of my weight with just walking and calorie counting.
I started with walking to and from work (5k one way) once a week and progressed to 4-5 days a week . The distance was doable and in a worst case scenario I could take a bus or train home, though that would actually take more time.
From thereon i took up long distance walking and hiking. It was not until I was nearly at my goal weight I started running (also bad knees) . I still love walking as much a I can. Now I do it because I just love being outside and feeling the wind on my face and how it balances my mind. But I never forget what it gave me; the fist steps to my freedom of movement I have now.
These days my daily target is 10K steps I have been hitting my target for 640 days now. Still counting.

kshama2001

tmbg1 wrote: »

I've really enjoyed reading these walking posts! Very motivational and inspirational. I was afraid that walking wouldn't be enough but I have joint and knee pain so it's all I can do now. If any of ya'll want to friend a fellow walker, feel free to add me!

I have knee issues too and also like Asics, like the poster above. I make good footwear a priority, wear my Asics most of the time, and wear reasonably supportive shoes the rest of the time.

I started out just walking 15-20 minutes on relatively flat and now can do 3 miles, with hills, plus other forms of exercise.

My PT gave me these knee exercises. I incorporated them into my yoga warm-ups and do them regularly.

annliz23

Thank you so much for the exercises kasham2001 I walk most days it has really helped my hip as I fell and injured it also my knees when I fell ice skating they are really bad at times as well as my back but I have done regular exercises and they really work now just got a massage roll for Christmas and so far seems to work but painful to use at first I will see how it goes, definitely stretching daily helps and walking does help weight loss! Good luck folks remember to to add friends to motivate you and log those pesky calories!

Scarlettriestorun

I'm in !!
I'm 52 year old female
I am 5ft 1 inch and currently weigh 137lbs and want to get to 125lbs

I lose it then put it back on help! Please

kshama2001

annliz23 wrote: »

Thank you so much for the exercises kasham2001 I walk most days it has really helped my hip as I fell and injured it also my knees when I fell ice skating they are really bad at times as well as my back but I have done regular exercises and they really work now just got a massage roll for Christmas and so far seems to work but painful to use at first I will see how it goes, definitely stretching daily helps and walking does help weight loss! Good luck folks remember to to add friends to motivate you and log those pesky calories!

I had hip pain a few years back and started using a foam roller then. I had fallen a few times after roller skating and wasn't sure if that was the cause of the pain or not. Rolling on the outside of my leg is still unpleasant, but I just grit my teeth and get through it. However, rolling on my lower back is wonderful! I roll at the beginning of all indoor exercises, plus as a warmup before I shovel snow, or a cool down after I snow shoe.

I started with a $15 Gold's Gym roller from Walmart but the first one and then the second one collapsed too quickly. I bought this a year ago and it's great: https://smile.amazon.com/gp/product/B0040EGNIU/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1



A lot of the hip exercises my PT gave me are also part of the "Strong Curves" Testing Exercises on page 25 that you can see if you get the sample of the book: https://smile.amazon.com/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM/

tmbg1

Went for 2 walks today! It's pretty mentally therapeutic too. I've been at it since December 26th and it feels great except I'm a little stiff.

earlnabby

tmbg1 wrote: »

Went for 2 walks today! It's pretty mentally therapeutic too. I've been at it since December 26th and it feels great except I'm a little stiff.

Good job! Stiffness is typical and will go away. Just pay attention to anything that actually is pain.

I agree on the mental therapy. I have worked out many problems, figured out recipes, and made plenty of plans while walking. I prefer to not have music going either. It gives me a chance to actually meet neighbors and fellow walkers as well as get to know the local dogs (always ask their person if you can pet them first and ask the dog their name. Yes, their person will answer but most dog owners love it if you treat their dog like they do).

trafficjamdeb

Hi, I walked on the treadmill every other day for an hour. Started to do uphill more and more, then I incorporated a tiny bit of jogging (but not much because of knee joints) and some light handweights. I held them up above my head whilst walking, 30 secs on, 30 secs off. Then it developed into walking backwards, uphill which means I now have great looking quads. After 6 months relentless, i looked quite different, lost a dress size and really toned up enormously. This was without dieting. I can't praise the treadmill enough. I now do all kinds of whoop-de-doo HiiT training on it. Big fan. I found that if i changed my routine every 5 minutes I never got bored....that's the key. Hope you go on, OK.

Dreamwa1ker

I walk and log my calories. I lost 30 lbs and hit my goal weight, and more importantly reached my ultimate goal of completely getting off my blood pressure meds! Walking has a noticeable impact on both my mood and my blood pressure - a good walk helps relieve my stress for sure. I try to do about 10k steps a day at a pretty brisk pace. Definitely don't forget the logging your calories part though - the walking is for health and to have just a little more wiggle on the calorie intake, but have to be aware of how much you eat if you want to lose/maintain weight too.

Gear: a Fitbit with heartrate, good shoes, and a pair of bluetooth headphones - I love to listen to podcasts while I walk
Locations: work after lunch I will take a long walk - our office campus is huge so fortunately weather doesn't matter I can walk indoors . When it's nice out - I walk outside, when it's not - I do some mall walking.

fdlewenstein

I think walking is a great way to get healthy and lose weight. I try to walk (with my husband) everyday. I use an apple watch to record time, pace, and distance. I slowly increased the distance. I try to walk for 50 to 60 minutes, but I am flexible. Some days I may not be feeling well or my knees ache, so I walk less. The American Heart Association recommends a minimum of 35 minutes of daily activity. I use that as my guide. I would absolutely recommend that you purchase two pairs of high quality walking shoes (so you can alternate shoes). Having the appropriate shoes is extremely important. If you can be fitted by a professional (like Schuler shoes or a running store) I would invest the time and money.

I think you'll find you will very quickly feel better, both physically and mentally. When you can't walk outside find a place to walk inside. Most malls have an indoor walking program.

liftingbro

As a trainer, I highly recommend walking as a starting point for very deconditioned clients.

If you are 100+ pounds overweight or over 60 years old, the best way to start is walking and doing low weight, high rep isolation lifts.

The reason for this is that your respiratory, skeletal and nervous systems are not conditioned to handle strenuous exercise without causing injuries or excessive soreness. Often times it takes a 2-4 weeks of this sort of training to get the body to adapt, including the tendons/ligaments to safely increase intensity. The problem is sometimes the muscles are stranger than the bone/ligaments and tendons,they are attached too which can cause injuries.

I've seen too many people get started exercising with or without a trainer and they over do it and become so sore they can't exercise for a week or two afterward or in some cases have a significant injury.

Walking is great for getting the bones, tendons...ect in the legs conditioned enough to do more strenuous work later. However, you should also do light weight, high rep (15-20 reps) lifting as well to do the same to the rest of the body.