Question about walking

summerrose36
summerrose36 Posts: 19 Member
in Health and Weight Loss
I started my page awhile back but I had no ambition to follow my eating habits or losing weight until I went to the doctor the other day and I decided to make my life changing commitment. I have an appointment with a dietitian after the new year.

My question is about exercise. I want to lose about 2 lbs per week.(I want to lose 160lbs) The last 2 days, I started walking for about 15 minutes each. Could I walk every day for the same amount of time (15 minutes) then bump up the time/speed or maybe incorporate other exercises starting next week? I have a Xbox 360 with a kinect and Im interested in the Zumba workouts which I will check out.

Any helpful information is very much appreciated.

Replies

  • eldamiano
    eldamiano Posts: 2,667 Member
    Walking for 15 minutes is not going to do that much on its own so you would be relying on your diet changes.

    How about a bike?
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    You can lose weight without any exercise but it should help speed things if you do. Walking at any speed is great. Kinect is great. Anything moving is great. Good luck!
  • summerrose36
    summerrose36 Posts: 19 Member
    I am definitely going to buy a bike for the spring/summer seasons. I was so afraid due to my weight, I wouldn't be able to hold up on it(to be honest). I have been changing my eating habits. Eating lean proteins, drinking more water and having breakfast instead of skipping. I know this weight will not come off overnight.
  • eldamiano
    eldamiano Posts: 2,667 Member
    Or, jogging. Difference in calorie burn (appreciated it reflects MY height and weight and not yours, but still) - walking for 15 minutes: 80 cals; jogging for 15 minutes: 240-300 cals (depending on speed)
  • BenjaminMFP88
    BenjaminMFP88 Posts: 660 Member
    Diet is more important then any exercise. You can't out run (walk) a bad diet... That being said, look at any exercise as more of an icing on the cake.
  • BenjaminMFP88
    BenjaminMFP88 Posts: 660 Member
    Or, jogging. Difference in calorie burn (appreciated it reflects MY height and weight and not yours, but still) - walking for 15 minutes: 80 cals; jogging for 15 minutes: 240-300 cals (depending on speed)

    Damn fast jog to burn that many calories in 15 minutes
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    I've never heard of anyone of any size burning 20 calories per minute at any activity. Though I guess it's not entirely impossible if you're large enough.
    http://www.mayoclinic.com/health/exercise/SM00109

    Or of anyone burning 3-4 times as much jogging as walking. Runners World says use .57 times your weight times your miles for walking calories and .72 for jogging. (Or for 'net of BMR' use .3 and .6, roughly).

    If you have 160 lbs. to lose, don't start jogging.
  • lindsayvernon
    lindsayvernon Posts: 56 Member
    Just to make clear, you wouldn't burn anywhere near 300 calories jogging for 15 minutes. You would have to be doing a full out sprint to get numbers like that.

    Walking is a great way to get yourself started on incorporating exercise into your days, even if it is only for 15 minutes. You have to start somewhere. Focus on one thing at a time though, you don't want to take on too much all at once. Hit your calorie goal, don't beat yourself up if you go over some times (try not to, obviously but life happens) and get yourself moving...it really can be that simple. Good luck!!!!
  • gmthisfeller
    gmthisfeller Posts: 779 Member
    My question is about exercise. I want to lose about 2 lbs per week.(I want to lose 160lbs) The last 2 days, I started walking for about 15 minutes each. Could I walk every day for the same amount of time (15 minutes) then bump up the time/speed or maybe incorporate other exercises starting next week? I have a Xbox 360 with a kinect and Im interested in the Zumba workouts which I will check out.

    Any helpful information is very much appreciated.

    You are starting exactly as I started. I started walking 15 minutes out from the house and 15 minutes back. When I could do that comfortably, I started adding distance until I could comfortably walk 1 mile. From there, I jogged the last 20 yards, or so, of my walk, the distance between two mail boxes. That 20 yard run was hard! From then on it was add small additional distances. Now, in less than 11 months, I run 4 to 5 miles a day, every day. My weight dropped from 209lbs to 144lbs, and my goal is 135lbs.

    You have tackled your diet, and that is great. Collect some MFP friends, open your diary to them, and ask them to keep you honest. Log in every day without fail, and record to the last crumb what you eat.

    The keep walking, walking until it becomes a jog, then run!

    You can do this, you will do this!
  • daniellemm1
    daniellemm1 Posts: 465 Member
    When I first started on my journey to better fitness I started with 15 minutes daily on the treadmill. I gradually increased my time, speed and incline. Whatever gets you moving is a good thing. FYI, I started running when I was 230lbs so you really can run at any weight (barring any medical/physical issues).
  • summerrose36
    summerrose36 Posts: 19 Member
    That is very useful information. My goal weight is 135. I was told to start slowly but work up gradually. That is why I was interested in walking, as my knees and back are bad due to my weight. I think I would start picking up more speed/time with walking. With Zumba, I would be able to burn more calories.
  • eldamiano
    eldamiano Posts: 2,667 Member
    Or, jogging. Difference in calorie burn (appreciated it reflects MY height and weight and not yours, but still) - walking for 15 minutes: 80 cals; jogging for 15 minutes: 240-300 cals (depending on speed)

    Damn fast jog to burn that many calories in 15 minutes

    Depends on what you call fast, but in general, running does do the trick, and you can just do it as freely as you want.
  • rml_16
    rml_16 Posts: 16,414 Member
    It's tough to lose 2 pounds a week. A better, more realistic and controllable goal is to say, "I'm going to eat well and exercise every day." Or something like that.

    Anyway, yes, you can walk 15 minutes every day. You can walk more than that every day once you have the stamina. Starting where you are, it may take time, but definitely try upping the intensity and time as you go. What does your doctor say about exercise for you?
  • bease418
    bease418 Posts: 14 Member
    Last Feb when I deceide it was time for me to lose weight, I comminted to 20 minutes of walking. The first month I did 10 to 15 minutes a day. Cut my calories and I was off. I would say yes start there get on board with changing your life sytle after you lose some weight you will want to do more. So by all means please start.

    You can do it!!!
  • DamePiglet
    DamePiglet Posts: 3,730 Member
    That is very useful information. My goal weight is 135. I was told to start slowly but work up gradually. That is why I was interested in walking, as my knees and back are bad due to my weight. I think I would start picking up more speed/time with walking. With Zumba, I would be able to burn more calories.

    Yep! You've got it.
    I'm no longer overweight, but I still incorporate plenty of walking for the simple fact that I enjoy it.
    Everyone starts somewhere! Where you start depends on you.
    I hope to see your "success" thread.:flowerforyou:
  • SusieCuteYay
    SusieCuteYay Posts: 59 Member
    I hope you have had your blood pressure checked as well as your cholesterol, and gradually increase your exercise. Keep in mind that the heavier one is, the more strength it takes just to move. Before walking out doors i strengthened ankle muscles, and walked indoors, then outdoors where the air is fresher and bring along my dog which is real cool, a great motivator! GOOD LUCK!
  • scottkjar
    scottkjar Posts: 346 Member
    I started my page awhile back but I had no ambition to follow my eating habits or losing weight until I went to the doctor the other day and I decided to make my life changing commitment. I have an appointment with a dietitian after the new year.

    My question is about exercise. I want to lose about 2 lbs per week.(I want to lose 160lbs) The last 2 days, I started walking for about 15 minutes each. Could I walk every day for the same amount of time (15 minutes) then bump up the time/speed or maybe incorporate other exercises starting next week? I have a Xbox 360 with a kinect and Im interested in the Zumba workouts which I will check out.

    Any helpful information is very much appreciated.

    This is pretty much what I did. I walked in the park one day for about 10 minutes, with no plan or thought of doing it every day. I came back a week later for another 10 minutes. Until I found myself coming back a couple times per week, and walking about 20 minutes. And then I realized I was coming back several times each week and walking for about 30 minutes. I started playing Wii Sports at home, and then picked up a Wii Gold's Gym workout.

    This is a GREAT way to get started. Log everything, and start walking.
  • pinkiemarie252
    pinkiemarie252 Posts: 222 Member
    Are you cutting calories? You should lose the first 10 pounds at least super fast with no effort because it's just water weight. That will take a little strain of your bones and hopefully make it just a little easier to exercise. With the walking, just try to push yourself but not too hard. If you did 15 minutes and 3/4 of a mile yesterday do that for a few days to habituate then try for either 15 minutes and a little more distance or 20 minutes and 1 mile. It's about incremental steps and not pushing yourself too hard. You can incorporate other exercises. You just have to be careful that you aren't pushing yourself beyond what you can reasonably do.
  • tlacox1
    tlacox1 Posts: 373 Member
    Walking for 15 minutes is not going to do that much on its own so you would be relying on your diet changes.

    How about a bike?

    Walking for 15 minutes is better than not walking at all! You have to start somewhere and congrats to you for starting. Just up it a little each week when you can. When you feel you can add something else, then add it. Don't push yourself to the point of frustration and giving up.

    Again, congrats on your life changing decision!
  • summerrose36
    summerrose36 Posts: 19 Member
    Wow! Such amazing responses! Thank you all :smile: . I am insulin resistant and have PCOS(polycystic ovarian syndrome for those who do not know). I had a complete workup done. My Blood pressure and thyroid are perfectly normal, except for the insulin which is high. That is the main reason I am doing this to reverse my condition and to prevent diabetes, since I have a family history of diabetes/cardiovascular issues. I had completely cut out a lot in the 2 days. I went to the grocery store Friday night and bought fresh fruit/vegetables, lean meats(chicken,turkey,fish) and I am following the same plan my husband is on- low carb/high protein diet. He has 15 carb choices a day and is on a 1700 calorie diet. I am on a 1500 calorie diet( per MFP status) I have the same appointment with the same dietitian my husband is seeing. He lost -20 lbs and 8 inches from his waist. Im not doing it to look good, but to have better overall health.
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    Good for you! You sound like a success story about to happen.

    Even at goal weight, exercise can be hard. My doctor says there are numerous benefits, physical and mental, to walking briskly as little as 20-30 minutes a day. So when you think you can't face it, tell yourself to just go outside and walk 10 minutes away from home and then back. Anyone can justify that in their day.

    A Fitbit is a fun tool to help with walking goals and with dieting.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    Sounds like you have a great plan in place!! Talk to that dietician about your PCOS as there can be a bit more of a struggle with losing weight when you have that condition. Also, look for PCOS groups here on MFP so you can build a good support system.

    Walking is awesome. I loved it when I was 260 pounds as I love it just as much now at 171 pounds. It is one of the best overall exercises for your body, especially as you get faster and get your arms swinging. I started about the same place you are with walking - just went for 15-30 minutes at a nice comfortable pace at first and as the months passed, I slowly increased that time/distance and my speed as well. I signed up for a 10k walk that fall and kept working towards getting comfortable with that 6.2 mile distance and managed the "race" just fine.

    Don't worry about running/jogging just yet - that will come in time if you decide you want to do it. Ultimately, it doesn't really matter what you do for exercise, as long as you find something (or many things) you enjoy doing so that you stick with it and keep active.
  • Stage14
    Stage14 Posts: 1,046 Member
    Walking is a great way to start, but I wouldn't try adding in something like Zumba as early as next week. Take it slow means just that, especially if there are joint problems involved. Zumba uses a lot of twisting and lateral movement, which can be just as bad or worse on problem knees than jumping jacks or running. It's a great workout and fairly low impact, but if you are already experiencing knee issues as you stated, then I would hold off on the Zumba until you drop some weight and/or build up some endurance and strength in your joints.

    I have a very bad left knee and I now lift weights and run when the weather is warmer. I never ever would have thought I could run, but I was able to achieve it by SLOWLY building up the muscle around my knee through walking and strength training. If you have 160lbs to lose, waiting until you've lost the first 10-15 lbs before adding in high impact or strenuous exercise could also make a huge difference.
  • summerrose36
    summerrose36 Posts: 19 Member
    Sounds like you have a great plan in place!! Talk to that dietician about your PCOS as there can be a bit more of a struggle with losing weight when you have that condition. Also, look for PCOS groups here on MFP so you can build a good support system.

    Walking is awesome. I loved it when I was 260 pounds as I love it just as much now at 171 pounds. It is one of the best overall exercises for your body, especially as you get faster and get your arms swinging. I started about the same place you are with walking - just went for 15-30 minutes at a nice comfortable pace at first and as the months passed, I slowly increased that time/distance and my speed as well. I signed up for a 10k walk that fall and kept working towards getting comfortable with that 6.2 mile distance and managed the "race" just fine.

    Don't worry about running/jogging just yet - that will come in time if you decide you want to do it. Ultimately, it doesn't really matter what you do for exercise, as long as you find something (or many things) you enjoy doing so that you stick with it and keep active.

    I will check out some PCOS sites in this site. I would LOVE to do a color run or maybe a Zombie Run/Walk for Fall, 2014. I went to spectate the event this past Fall and overheard some people who was my size or bigger who lost the weight and finally did the run. I was shocked but quite amazed. I always had struggles with my weight. The lowest weight I was when I was 20 years old was 155lbs. After that, I met my husband and I got comfortable. Well, the both of us did. My mini goal is to lose 10 lbs by mid January. I have a pair of jeans that are my favorite and I can't wear them comfortably.
  • megsmom2
    megsmom2 Posts: 2,362 Member
    You have quite a bit to lose. If you're just starting to exercise, walking is a great place to start. 15 minutes may not be much to some people, but if it is for YOU, then that's where you start. Increase your time, pace, and distance as you get more fit. Walking can be a perfect, lifelong exercise. You may want to put off Zumba for at least a while. It is lots of fun, and great exercise, but if you've got a lot to lose and are not already an exerciser, it would be easy to push a little too hard and hurt your knees. Eventually...absolutely!!! I think you've got a great plan in mind and a great attitude...you can do this!

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