Has anybody tried walking as exercise?

I am planning to brisk walk at least 2km for 45 mins, 3x a week involving ascending a 6 flr flight of stairs (6km/week) since it's the only possible exercise I can get from being a full time university student.

Currently my walking speed is 4mph, I want to lose a few lbs and then maintain it while doing a couple of strength exercises on the side. Does anybody have a tip on how I can have optimum results? Thanks! I'd run if I can but I always carry a 3-10kg backpack with me LOL

Has anybody tried walking as exercise?

Replies

sgthaggard

I walk a lot (at least 10,000 steps a day) but I wouldn't rely on that as my only exercise.

queenliz99

I walk daily but I also lift weights.

CyberTone

I lost the last 60 lbs. with counting calories and very, very brisk walking (4.5 mph). Suggest you use a free smartphone app to log your walking using the built-in GPS. There are a lot that synchronize with MFP; I use Runkeeper.

gvhunterollie

Walking and hiking (along with calorie deficit) is all I have been doing for the last 5 months and have lost almost 40 pounds.

cheshirecatastrophe

Honestly? I reached and maintained my lowest healthy weight while doing zero exercise besides walking. It was great. It's weight-bearing exercise (good for your bones), and burns a few calories but not enough to drive up hunger. 4mph is around the speed I was walking then, and trying to hit an hour a day.

rentrikin

Between running and walking on an incline on the treadmill, I burn more calories walking on the incline.

ILiftHeavyAcrylics

I walk a lot. Walking is great exercise. However I would also recommend that you do some kind of strength training to retain your muscle while you lose weight.

Noogynoogs

Yes and I am seeing good results

jpaulie

that is where a lot of us started off and it is a great place to begin. hopefully as you get some more free time you can start to add other exercises or walk faster, turn it into a jog. Whatever works for you to get it going!

Jruzer

Walking is great exercise although the calorie burn isn't as large as other exercises. Adding a vertical component (stairs) will definitely help.

Your numbers seem off though. If you walk at 4 MPH, which is pretty brisk, you'll do a lot more than 2 km in 45 minutes; it's more like 4.8 km.

And I hate to be the bearer of bad news, but I had WAY more free time to exercise and do whatever when I was a full time student than I do now as a semi-responsible adult.

emdeesea

Yes, but I only walk in between my strength exercises. I do strength training usually 3 times a week, maybe once or twice I'll walk, just to get some extra calorie burn. But walking doesn't do much to build muscle, unfortunately.

ILiftHeavyAcrylics

Jruzer wrote: »

Walking is great exercise although the calorie burn isn't as large as other exercises. Adding a vertical component (stairs) will definitely help.

Your numbers seem off though. If you walk at 4 MPH, which is pretty brisk, you'll do a lot more than 2 km in 45 minutes; it's more like 4.8 km.

And I hate to be the bearer of bad news, but I had WAY more free time to exercise and do whatever when I was a full time student than I do now as a semi-responsible adult.

So true. Plus back then I had access to a free gym with tons of equipment.

kdeaux1959

That would be a decent level of aerobic exercise. Running burns a little more than walking. Walking on an incline usually burns more than running on flat surface. Honestly, you can lose weight without any exercise what-so-ever, however walking will burn some extra calories and is good for your heart health -- especially if it is a brisk walk.

BeTheChange352

I lost 40+ pounds in high school with the help of WW and just walking around my neighborhood every evening.

FitPhillygirl

I tried it for a while but walking just isn't for me. My body responds better to HIIT type workouts.

fish2find

I try to "brisk" walk at least 2 miles a day and double up when I can. Ive lost 35 pounds with just walking and diet.
At work Im sitting at a desk much of the time, I use my two 15 minute breaks and get a mile in each break.

vampirequeen1959

I have agoraphobia so can't get out as much as other people but I find the Leslie Sansone walking exercises on YouTube useful.

UpEarly

Walking/hiking is my primary form of exercise. I lift 2 times a week when I'm feeling ambitious (usually less). I lost 66 lbs about three years ago and have kept it off ever since. Walking is enough to keep my doctor is happy with my labwork/tests. Walking is enough that I easily stay between 21-23% body fat. Walking is enough that I can keep up with my running friends if I decide I want to join them on a 5K for fun. Rarely does a day go by that I don't walk at least 5 miles over the course of the day. Lots of days I might walk 8, 10, even 15 miles. My consistent walking program keeps me fit enough that I can put on a heavy backpack and hike in the mountains all day without feeling exhausted.

So yes... walking is great exercise. And if you walk briskly over challenging terrain, it's enough exercise to maintain a pretty solid fitness level.

MiliOm

Walking is a fantastic way to start exercising, its good for your heart and if you are particularly heavy its not too hard on your joints plus its free you don't need to pay expensive gym fees to walk every day.

I brisk walk 8km 5 days a week early in the morning and I do strength exercise 3 times a week, I am a full time uni student and I also have a full time job.
If you really want to exercise you can make time for it no matter what. Try to work on your timetable, I wake up at 5am then exercise for an hour and after that I either go to work or to uni, its all about time management and determination.

You can do it!

mustgetmuscles1

Walking is great and all but if you are looking for optimal results your 45 minutes can be spent doing much more challenging forms of exercise.

lauraspberry

Thanks you guys for the wonderful insights

I am thinking of doing the new Insanity workout program which only take 30 mins everyday but I doubt i can do my best on it since I am usually sleep deprived. I used to do the original Insanity program before when I had more time, I finished it and had amazing results. However, now I feel like I'm dwindling and getting flabby haha. I'll look into the right strength exercise for me so thanks for the suggestion

free weights bore me lol

Well I am studying occupational therapy so it's very consuming in terms of physical and mental energy considering I am graduating in a year that's why I said I don't have any other time except for the walk home

Thanks again for sharing ♥ I am more motivated now

lauraspberry

UpEarly wrote: »

Walking/hiking is my primary form of exercise. I lift 2 times a week when I'm feeling ambitious (usually less). I lost 66 lbs about three years ago and have kept it off ever since. Walking is enough to keep my doctor is happy with my labwork/tests. Walking is enough that I easily stay between 21-23% body fat. Walking is enough that I can keep up with my running friends if I decide I want to join them on a 5K for fun. Rarely does a day go by that I don't walk at least 5 miles over the course of the day. Lots of days I might walk 8, 10, even 15 miles. My consistent walking program keeps me fit enough that I can put on a heavy backpack and hike in the mountains all day without feeling exhausted.

So yes... walking is great exercise. And if you walk briskly over challenging terrain, it's enough exercise to maintain a pretty solid fitness level.

CONGRATULATIONS! Luckily the streets here in the Philippines are weird, there's always some random huge hump somewhere LOL

lauraspberry

Eileen_S wrote: »

I tried it for a while but walking just isn't for me. My body responds better to HIIT type workouts.

I would have chosen HIIT workouts if I had the time and energy LOL! I'd love to try Insanity Max! I already had someone buy it for me from the US. I will try hard to fit it in my schedule. Insanity worked miracles for me!

lauraspberry

fish2find wrote: »

I try to "brisk" walk at least 2 miles a day and double up when I can. Ive lost 35 pounds with just walking and diet.
At work Im sitting at a desk much of the time, I use my two 15 minute breaks and get a mile in each break.

That is great

I like your time management. I should walk on my free time too!

KANGOOJUMPS

for sure! IT WORKS! fast walking is fun

lauraspberry

emdeesea wrote: »

Yes, but I only walk in between my strength exercises. I do strength training usually 3 times a week, maybe once or twice I'll walk, just to get some extra calorie burn. But walking doesn't do much to build muscle, unfortunately.

True, I'd probably be skinny-fat. I'll try to do home workout videos OR maybe a few minutes of yoga... still unsure

jgnatca

I became my new exercising self by walking only at first. So it's a great start. Once your forty-five minutes gets easy/boring, try adding ankle or wrist weights. Or do a spin every four or five steps. This will engage different muscles and give you greater flexibility.

http://www.sharecare.com/health/walking/article/walk-this-way-tips-for-better-form

ovinas1

Walking is for old people. You're not old. Im caught in between and I do more intense exercise.

You can be more creative...

melimomTARDIS

Me me me. I walk around my town, looking for hills/different terrain to shake it up. If its cold I do an aerobic walking/light weights DVD. Or some yoga.

lauraspberry

melimomTARDIS wrote: »

Me me me. I walk around my town, looking for hills/different terrain to shake it up. If its cold I do an aerobic walking/light weights DVD. Or some yoga.

What kinds of DVD do you use?

Do you know of great yoga DVDs? thanks!