I learned things at the session that may help me in achieving the goal I have to lose some weight and get back into shape.
-Healthy Utah Participant

October 2007, Brett

Walking, Weight Loss, and a Sense of Wonder

Being active is not easy, and to put it mildly, trying to lose weight stinks.  But, if there was a way to do both with the most basic of movements, be consistent, and not have to spend a lot of money, most of us would leap at the opportunity.  The good news is that many in the U.S. have done just that without three easy payments of $49.  Walking is the most common activity performed by Americans, and one that is surprisingly effective.  But why is this so helpful when the number of gyms and supervised classes is at an all time high? Simply put, it is accessible.

Nearly everyone has some ability to walk, however limited they physically to do other activities.  We may not all walk briskly like a speed walker, in fact a slow shuffle is pretty common in some areas.  But walking involves several factors that are quite helpful at improving your health.  First, walking increases your body’s ability to pump oxygenated blood throughout your body to your muscles and organs.  Improving your cardiovascular fitness is critical in preventing heart disease, as well as your quality of life.  Second, walking is a weight bearing activity.  Any weight bearing activity improves your bone density, limiting your risk for osteoporosis as you age.  Even though running places more impact on the bones, it is not as accessible for all people for the long term, and it beats even intense cycling for improving bone mass.

Third, it burns calories.  While I do not recommend obsessively counting calories, it is useful to identify what kind of activity burns calories.  In general, you can assume that walking will burn about 100 calories a mile, as long as you read the fine print that says results may vary.  If you weigh more, you have to carry more weight thereby increasing your calorie expenditure.  If you walk very briskly, you may burn more calories.  If you saunter about looking at the birds, you may burn less.

Finally, while there are many other benefits to walking, an often overlooked benefit is your exposure to your world.  Many of us exist in a small fabric covered box and stare at a computer screen for most of our day.  Going for a walk opens up your world and allows you to experience nature, see other people, and shift your mental focus for a little while.  The health benefits are obvious to many, but the mental benefit from stepping outside for a nice walk will surprise you.  Enjoy the sounds, the smells, the feel of the path beneath your feet.  It is much more than a walk, it is a recharging station for your mind.  Going for a walk may not solve your problems, but it can help you with a state of wonder about the world that we often allow to pass us by.  Go for a walk, and whatever you do, keep moving!

If you are looking for answers to fitness questions, or about this article, contact Brett McIff at bmciff@utah.gov.  To join the Move It! list serv, send a blank email to join-moveit@list.utah.gov and you will receive regular information on fitness topics.