Is walking every day enough?
Replies
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Cake_Flanks wrote: »but the science is pretty much in that simple carbohydrates are no bueno.
This is not true, but then I wouldn't expect a self-identified "carb Nazi" to provide a fair summary of the issue.19 -
I got 105 lbs gone that begs to differ. Lost by eating a balanced diet, including litres of diet pop, moderate amounts of sugar, plenty of white rice and bread (which, by the way are technically complex carbs), etc.
Fruits are simple carbs too, by the way.
What the heck is wrong with slow weight loss? Losing too rapidly isn't good for your body or your hunger levels. In fact, that could account for the 'metabolic slowdown' you mention. (Generally speaking, taking a diet break for a couple of weeks will take care of that, but TBH, I haven't experienced any kind of slowdown). Calories do need to be adjusted as the weight comes off, but that's because it requires more calories maintain a 250-lb body than it does a 150-lb body.
When I weighed 254lbs, I was losing over 1lb/week on 1720 calories. At 149, my maintenance is around 1650 and I'm on 1400 to lose 1/2lb/week. That's not a metabolic slowdown, that's a smaller me!
I haven't been disappointed or frustrated in my weight loss efforts. A little disappointed in the scale when TOM causes some water weight fluctuations, but that's about it...15 -
markgnicholson wrote: »I totally rate walking as an exercise form. It's cheap and easy to do. Difficult to make much money coaching people to walk, however
These days people put so much effort into HIIT etc because they get the same energy expenditure in a shorter time, and I get that. But the energy taken to climb a hill is the same whether you walk or run, the difference is the power (energy/second). You need more power to run up the hill, sure, but it's energy that matters. that's why it's calories in, calories out, not watts in, watts out.
Not quite true, due to mechanical efficiency walking uses about 1/2-2/3 the energy of running.4 -
There's a difference between slow and inefficiently slow. One should strive to lose weight at a moderate rate. Walking, however, is a really inefficient way to lose weight in comparison to other forms of exercise.estherdragonbat wrote: »What the heck is wrong with slow weight loss? Losing too rapidly isn't good for your body or your hunger levels.
"But I lost 60 lbs by walking!" some would say. Good for you, but you could have probably done that more quickly with some full body workouts and some more vigorous forms or cardio --- all without losing weight too rapidly.
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There's a difference between slow and inefficiently slow. One should strive to lose weight at a moderate rate. Walking, however, is a really inefficient way to lose weight in comparison to other forms of exercise.estherdragonbat wrote: »What the heck is wrong with slow weight loss? Losing too rapidly isn't good for your body or your hunger levels.
"But I lost 60 lbs by walking!" some would say. Good for you, but you could have probably done that more quickly with some full body workouts and some more vigorous forms or cardio --- all without losing weight too rapidly.
Probably not. Since regardless of how active you are, there is a limit to how much fat can be cut per day. And that's GENERALLY in the 1-2% BW per day range for health and safety.
So Overall deficit is what matters, and walking is no more or less efficient than any other activity Or No activity.
In practical application, If you're actually training hard, and feeding your training appropriately, you should lose more slowly as the fat loss will be partially offset with muscle gain HTH.
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For fat loss, walking is definitely less efficient that running, for example.
Can you lose the same amount of fat per day? Sure, if you're willing to put in at least twice as much time. So in principle, while you CAN lose just as much fat by just walking, this isn't bloody likely to happen.
Not to mention that you won't develop as much strength or endurance, to cite just a couple of other factors.12 -
Walking is great. It's good cardio exercise and easily accessible. I mostly exercise by walking, often times walking laps inside my air conditioned hours for 30-60 minutes because it's unbearably hot outdoors right now. It is something I can do long term and fit into my regular schedule. So, that means I am more likely to adhere to it long term.
If you haven't incorporated strength training, you might consider doing so. You can start small with some hand weights. (Or if you don't have hand weights yet, use 2 cans of vegetables or 2 water bottles in lieu of weights at first. Or just do the exercises without weights in your hands). It doesn't have to be an hour long session either. Start with something small and add more exercises into your routine every few days or each week. I personally prefer an exercise ball, some cheap hand weights, and a simple workout DVD that I can work into my regular routine. But you can also google "strength training without a gym" to come up with ideas on what might work for you.2 -
Wow so much drama.
OP well done, walking - as long as you are doing it fast enough to increase your heart rate - is great.
Little anecdote, i started walking every lunchtime over a year ago. As I got better I found I wanted to go faster, and faster. In the end I started jogging and now I regularly run 5-8km and are training for a half marathon.
So yes walking is great and can potentially lead to more16 -
For fat loss, walking is definitely less efficient that running, for example.
Can you lose the same amount of fat per day? Sure, if you're willing to put in at least twice as much time. So in principle, while you CAN lose just as much fat by just walking, this isn't bloody likely to happen.
Not to mention that you won't develop as much strength or endurance, to cite just a couple of other factors.
not all people can run to start, not all people want to run.
and it's important to remember that exercise is not necessary to lose weight
i started walking and doing basic yoga.14 -
Walking is the only exercise i do. Sure, i could join a gym and do more structured and hectic workouts, but i know i would never go because i just wouldn't enjoy it..
I average 10-13k steps a day 7 days a week, and that's good enough for me! It gives me extra calories, and it's something my dog and I enjoy and really look forward to. My little Jack Russell goes everywhere with me, we go to the beach every single morning and we do a country trail walk every evening. Not just casual strolling either, I make sure my heart rate is up the whole time.18 -
I walk (and practice Pilates) because they make me feel good. So much so that I considered trying running but at 62 my knees are good (knock wood) and I don’t want to risk injury. I’m happy doing what I do and I stick with it.11
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PatriciaJane69 wrote: »Hi everyone, the only exercise i do (apart from housework) is walking everyday between 1 and 2 hours,would this be enough exercise to help get my shape back,i have put weight on in the stomach area after having operation for ovarian cancer, my calories for the day are always low,feeling hopeful
Walking is a good thing, as others have said!
Are you relatively recently done with your ovarian cancer treatment? If so, walking is also a great start on recovery!
I'm a (now) long term stage III breast cancer survivor, and exercise was a huge part of gaining back strength and energy after treatment. I started right after treatment (around age 45), like you doing things that I thought I could handle; in my case, that was yoga classes and a bit of easy bicycling. Those were enough of a challenge, at the time, and definitely resulted in improvement. (I'm sure that some really fit people would've laughed, but it worked for me.)
The thing is, I found that to be a bit of a "gateway drug"! As I got stronger and felt more energetic, I started doing other things, like a weight training class for women. I had never been terribly active, but getting stronger and fitter was pretty addictive. When a breast cancer survivors' rowing team started up in my area, I joined up, and found myself doing even more, like taking spin classes for winter cross-training, and doing some aerobics with videos. Almost before I knew it, I was rowing several days a week (on water in season, machine in winter), and taking adult learn-to-swim classes. I remember an old friend coming to one of my first rowing races and saying "Ann T a jock: Who would've thought?!?!" Crazy!
At that point, I wasn't as insightful as you: I didn't get a handle on my eating, so I stayed obese even though I was very active. A couple of years ago, at age 59, I finally decided it was time to lose some weight, and lost around 50 pounds in just less than a year. Now 62, I'm still at a healthy weight, still very active with rowing, spinning, biking, weight training, and other things, and feeling much stronger and healthier than I did at age 44.
So, yes: Walking will be good, and will help you progress in health and fitness. So will keeping calories at a healthy level, and working on excellent daily nutrition. But watch out: As your health, fitness and energy improve, you may find yourself wanting more of all that good stuff.
Best wishes!
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workinonit1956 wrote: »I walk (and practice Pilates) because they make me feel good. So much so that I considered trying running but at 62 my knees are good (knock wood) and I don’t want to risk injury. I’m happy doing what I do and I stick with it.
running can actually be good for your knees4 -
So...I lost just over 100lbs in 2016 when the only exercise I was able to do for most of it was walking. A calorie deficit and walking will get a shape that is a smaller version of the shape you are. If you want a smaller and different shape you may need to add some strength training. I had no restrictions on what I could eat just controlled the quantity, logged everything and maintained a deficit. I was lucky to walk 20 minutes when I started so 1-2 hrs is great. Could you do it quicker? Yep. Do you need to? That's up to you & your Dr.9
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Which is something that I acknowledged in my very first post in this thread. The point remains that as far as exercise goes, walking is one of the least efficient options.For fat loss, walking is definitely less efficient that running, for example.
Can you lose the same amount of fat per day? Sure, if you're willing to put in at least twice as much time. So in principle, while you CAN lose just as much fat by just walking, this isn't bloody likely to happen.
Not to mention that you won't develop as much strength or endurance, to cite just a couple of other factors.
not all people can run to start, not all people want to run.
Besides, I said that waking is less efficient than "running, for example" (emphasis added). Running is just one example. Another good option would be a low-impact cardio interval routine, which would be suitable for a lot of people who can't run. Stairclimbing and rucking are also suitable for people who can't or won't run.
Which I never denied. It is, however, important for overall fitness.and it's important to remember that exercise is not necessary to lose weight
Good for you, but that doesn't refute anything that I said.i started walking and doing basic yoga.
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I'm never in that much of a hurry that I've needed to run
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Christine_72 wrote: »I'm never in that much of a hurry that I've needed to run
Haha; that's hilarious!
OP, the single most important thing about choosing an exercise is, will you do it? If you enjoy it, you are much more likely to do it (duh!).
Walking is perfectly fine exercise and millions of perfectly healthy people do nothing but walk for their daily exercise. It will help you recover and build endurance, burn more calories, and feel stronger. It won't turn you into a fitness model or marathoner, but who the hell cares unless that is YOUR goal, right?
I like hiking and jogging, and while I used to hate walking, I now like walking--as long as it is away from traffic and noise. Setting and rhythm are the most important components for me, something I've learned in 45+ years of exercising/playing sports. I get in a pool or on a bike, and I want to PLAY. I cannot do those two things for exercise--I find them incredibly boring. I want to find a soccer team again, b/c I love playing soccer, too. But for day in, day out, exercise, just set my feet on a trail and let me go.
Enjoy your walks!6 -
There's a difference between slow and inefficiently slow. One should strive to lose weight at a moderate rate. Walking, however, is a really inefficient way to lose weight in comparison to other forms of exercise.estherdragonbat wrote: »What the heck is wrong with slow weight loss? Losing too rapidly isn't good for your body or your hunger levels.
"But I lost 60 lbs by walking!" some would say. Good for you, but you could have probably done that more quickly with some full body workouts and some more vigorous forms or cardio --- all without losing weight too rapidly.
Why would doing it more quickly be better ??
People can lose weight slow and steady with walking - not inefficiently slow, just healthily slow and steady.
And if they enjoy walking and will keep doing it, it is far far better than setting unrealstic unsustainable aims - like all those people who join gyms and then stop going to them.
Sure, it won't get anyone ready to run a marathon - but I doubt anyone is walking thinking it will.
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Thank you everyone for your replies, your thoughts and advice have been very helpful, ,i do enjoy walking and i have the pleasure of going along the coast & cliff tops so i get a good view , i will carry on as i am for now and see hiw i go, ✔ 17
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Not sure how you can add friends yet but if anyone wants to add me please feel free,
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