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Walking to Lose Weight

Walking to Lose Weight
Good arch supports in your shoes help prevent plantar fasciitis

Walking to Lose Weight

Dressing for Walking

The type of clothing you select for walking to lose weight will reflect both your personal preference as well as where you are walking. Will you be walking indoors on a track or at the mall? Will you we walking outdoors on a trail or road? If you will be outdoors, what is the climate in your area? What is the weather like? Dressing in layers is rule number one when preparing to walk or run. You should choose clothing that is snug but not so tight that it constricts your movements. Clothing that is too loose may trip you or rub, causing blisters.

A good rule of thumb is that you should select clothing that wicks moisture away from your body. Doing so will keep you cool when it is hot and keep you warm when it is cold.You should start with a under layer made from synthetic material. Wicking shirts are very popular and you can find them in nearly every store that sells sporting goods. You should avoid using cotton as the layer that is closest to your skin, especially if you are layering for warmth.

Will a Pedometer help me Reach my Goals for Walking to Lose Weight?

Pedometers image

Pedometers are electronic devices that measure how many steps you have taken over a period of time. We can incorporate them into watches, phones, or other portable devices. Some you wear around your wrist, while others you clip to your waist band at your hip. Some you wear on a lanyard around your neck and some affix to your shoes. It is not necessary to use a pedometer to enjoy walking as a fitness activity, but many find them handy and useful. If you do have one, many people find that tracking their progress is a good motivator when Walking to Lose Weight. Some have apps where you can share your activity and compete against others.

The Role of Orthotics and Walking

Some walkers discover that the only way to find relief from chronic foot and ankle pain is by using orthotics. Shoe inserts can help to properly align your feet so that the biomechanics of your strides be more efficient, using the natural strengths of your body the way they are designed to be used. If you still notice pain in your lower back, your hips, knees and/or feet even after using appropriate equipment for several weeks, you may find relief after trying orthotics. A wide range of orthotic styles can be found in retail and specialty stores. If you are unsure if orthotics are right for you, talk to your healthcare provider, physical therapist, physical trainer, chiropodist, pedorthist, or orthotist for an assessment to find out which orthotics best address your needs. Orthotics range from custom made carbon-fibre inserts to simple over-the-counter arch supports and can fit most shoe types. 

Don’t Overlook the Stretching

You should always stretch before taking a run or a walk. If they stretch at all, most people start by stretching immediately. This is not the most effective way to stretch. The best time to stretch is after you have done a general body warm up. Stretching is more beneficial when your muscles are warm and relaxed. You should march or jog in place for about 5-10 minutes in order to increase your heart rate and body temperature before stretching.

There are two types of stretches you can do. Both static and dynamic stretches will benefit your muscles in different ways. Static stretches improve your overall flexibility and should be done after you have finished your walking workout in increase their effectiveness. Dynamic stretches on the other hand are better done prior to walking or running. They are essential in preparing your muscles for the active movements that happen with walking.