I have been told that ‘at our age’ it doesn’t make any difference if I walk or run as far as exercise goes, true? Walking is easier on my knees and ankles. I have been walking/running (loping is a better term) 2.5 miles a day and watching what I eat….is this enough to modify my size?
0 Answers
Jessica Drummond, MPT, CHC wrote on :
Exactly what type of exercise is right for you depends on a number of factors. But, generally speaking, if you feel good and have good energy through out the day doing intervals and adding some strength training are your best bets for modifying your size. In other words, you need to pick up the pace a little (spurts of 30 sec of faster jogging then 90 second of walking) for about 20 minutes 4-6 times per week. Then, about 10-20 minutes of strength training with weights or body weight (like push ups or squats) 3-4 times per week. You should feel a bit more energy after exercise, not to totally worn out! If you feel really tired or worn out after exercising or find yourself having energy crashes through the day, you might need to balance your stress hormones first because otherwise adding too much exercise can actually increase your levels of stress hormones and encourage your body to hold on to fat. For more info, you can sign up for my free newsletter at http://www.jessicadrummond.com. Oh, one more thing… be sure you are adequately hydrated to keep your joints fluid and flexible. Drink about 1/2 of your weight in ounces of water daily and drink less caffeine. All the Best! Jessica Drummond, MPT, CHC http://www.jessicadrummond.com
Ann Rosenstein wrote on :
If you must ask if this is enough to modify your size, then it probably isnât. If it was, you would have noticed the desired changes. No matter what your age is, you can make desired changes. It will take time, patience and consistency to a lifestyle change. The key is to burn more calories than you take in. Running burns more calories in a shorter amount of time than walking because it is a more intense exercise. Being careful about what you consume is smart. To lose weight (modify your size) you need to reduce the amount of calories you take in.
Since running is hard on your knees and ankles, try an indoor cycling (spinning) class. If you engage in an activity that is painful, you will eventually give it up, so make sure you are doing something you enjoy. Running for me is hard on my knees, hips and feet so I do spinning classes and it is a great workout!
Jillian Hessel wrote on :
It is true that walking & running burn the same # of calories. In other words, if you walk a mile you will burn 100 calories, and if you run a mile, you will burn 100 calories. The difference is that walking takes LONGER! So, to figure out if you can lose weight with your current regimen, you need to do a little simple math: First, to compute how how many calories you burn when you walk, multiply the # of miles you are walking x 100kcal. For example, if you are walking 2.5 miles, 7 days a week you are burning 250 kcal x 7= 1750 kcal per week. Next, compute your daily caloric intake, & mulitply THAT by 7. You may subtract the kcal you burn from the kcal you ingest, and then you will have your ACTUAL TOTAL weekly kcal intake.
Obviously, to lose weight, you need to be taking in less kcal than your body requires on a weekly basis. You can burn more kcal (even at rest), by exercising daily to raise your metabolism, but you also MUST reduce your caloric intake to effectively lose weight, and keep it off! You also might want to add some simple calisthenics such as stair lunges, arm swings, tricep dips, and modified pushups using a park bench or low garden wall during your walk. If you live in a hilly area, you can also add hill circuits to raise you heart rate and improve your stamina. Vary your walk to prevent boredom, and break it up halfway with your little calisthenic routine. Finally, working our with a buddy who shares the same fitness goals can really help increase your chances for success. Enjoy!