All Entries For walking
Wearing the right shoes while exercising can mean the difference between a comfortable workout, and one filled with pain, or worse-injury. With thousands of workout shoes on the market, how do you know which one is right for you? By answering a few simple questions, you can narrow down your options and use this guide to find the pair that is your "solemate." Read More ›
For anyone looking to lower their risk of diabetes and heart disease, an increase in physical activity is a common prescription from doctors. But often the advice ends there and patients are left asking themselves, "How much additional exercise do I need?" and, "What kinds of activity should I be doing?"
A recent study shows that even moderate increases in physical activity can have a big impact on your risk for certain diseases. Read More ›
Walking workouts are convenient, easy to do, and so great for your health (and your waistline!). But walking indoors can get a little repetitive sometimes, and since my Mom and I both love Zumba, we thought it might be fun to infuse some of the Latin-inspired dance movements into a walking-based workout! So if you're looking for a way to spice up your walking routine, try joining us for this fun, easy to follow, low impact dance walk that's appropriate for all fitness levels.
Working on a carpeted surface? Try this workout barefoot and/or modify some of the twisting-type movements to help protect your knees. Read More ›
You already know some of the amazing benefits of walking: It’s good for your heart, great for your bones and perfect for weight control), but some days the weather outside can be frightful, and the treadmill can be well, less than delightful.
If you are in need of an indoor walking buddy today, join me for this full length, low-impact workout you can follow along with at home! This 30-minute power walk is easy to follow, fun to do, and it doesn’t require much space to move around. Plus, it's appropriate for all fitness levels. Read More ›
A few weeks ago, we asked you if you had any questions for legendary walking expert Leslie Sansone. Today, Leslie is delivering answers and giving some great insights on fitness! We're a HUGE fan of Leslie's work (you can see our past interview with her here), and we're so honored that she took the time to answer questions again, both from us and from YOU! Take it away, Leslie! Read More ›
It's no secret that I'm not a huge fan of the treadmill. I love to run, hike and even walk with my pup, but I do it all outdoors all year round. Rain, snow, wind, heat—almost nothing can keep me from my outdoor workouts. For me, a treadmill is a "last resort" when I have no other option to get outside.
But I know that not everyone is as gung-ho about outdoor exercise as I am. Many people hate running in the cold or the heat. (Nothing wrong with that.) Others have no other option to work out, especially if they have to be at home with kids or don't live in a safe neighborhood for walking or running. And still some prefer the slightly cushioned surface of a treadmill, which takes away some of the impact of running, making it easier on the joints and even the spinal discs.
Whatever your reason, we've all turned to the treadmill from time to time. And the best way to prevent boredom and get great results from your treadmill workout is to incorporate intervals. Here's a simple workout I developed to help you torch calories with your trusty treadmill. Read More ›
Editor's Note: Coach Nicole partnered up with Family Circle magazine to create a walking plan to help you shed major pounds in a month.
Walking is a triple threat. It not only gets you where you're going, but also serves as a form of relaxation and, of course, as a route to weight loss. How do you make sure those extra steps lead to a smaller jeans size? Follow one of our three expert-designed programs to help you shed up to 10 pounds in one month. Just don't expect a leisurely stroll to success.
If you really want results, you've got to push the pace. Aim for roughly 4 to 4.5 mph and a Rate of Perceived Exertion (RPE) of 5. (RPE is a self-measurement of how hard you feel you're working out, with 0 being no effort and 10 being heart-pounding, sweat-dripping super hard.) You'll also need to eat smart, but that won't be difficult thanks to our menu planner. Ready to become a slimmed-down sensation in 28 days? Let's get started with Coach Nicole's walking training plans from Family Circle.
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It is normal for your feet to swell a little bit during exercise--enough to make a difference of about one shoe size, but some people may experience even more swelling than that. Others also experience noticeable hand swelling while running or walking. When this swelling is "normal" (not the result of a medical condition), it will usually disappear fairly soon after the exercise stops, and won't involve other symptoms. Read More ›
Walking is an excellent way to start getting fit because it costs little to nothing and can be done almost anywhere and by just about anyone. (Learn more about the health and fitness benefits of walking.) So how do you begin with a walking program? Here are a few do's and don'ts to get you started. Read More ›
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A few weeks back, COACH_NICOLE blogged about one of our new favorite pieces of equipment here at the SparkPeople offices: the LifeSpan Treadmill Desk. We've been using this fun device to help bust afternoon fatigue and to sneak some extra activity into our days--and have experienced higher energy levels as a result!
Here is what LifeSpan has to say about the desk:
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Here at dailySpark, we've talked a lot about the pitfalls of sitting. Whether you have a sedentary job, sit through lectures as a student, or do your share of commuting or couch surfing, the research is clear about spending too much time on your rear: It’s bad for your health, your back and your waistline. And while it may be surprising (even a little depressing), these facts hold true even if you are a consistent exerciser. (Boo!) After all, even an hour or two in the gym can still mean 22-23 hours a day that you're not active at all, and it's those long periods of inactivity that can increase your cholesterol, contribute to weight gain and contribute to chronic pain for many people.
I've previously blogged about my own attempts to counter the effects of my desk job, from creating a standing workstation to sitting on a ball to trying more back-friendly chairs. So when our friends at Best Buy offered to send us a treadmill desk to test, we jumped—er, walked—at the chance.
Best Buy sent us the LifeSpan TR 1200DT Desktop Treadmill, which we set up in an empty cube at the office so that all employees who wanted to try working from their feet instead of their butts would have an equal chance to use it. So what's it like to work while you walk? Check out our video review, then hear from our other testers and get more details on this walking station. Read More ›
Whether you’re a runner, walker, cyclist or participate in other sports, you might have thought about signing up for a race. Maybe you’re not sure how to find one in your area, which one would be right for you, or if it’s really worth the effort. Why would I pay to walk or run with a bunch of strangers when I can do it for free in my own neighborhood? Well, there are lots of great reasons to try a race. You might be surprised at how much you enjoy it! Read More ›
I’m not a 5K kind of girl. In fact, I use a walker and a wheelchair. I’m in severe pain most days and not what you would call "sporty." I do, however like a good challenge. When I was walking to strengthen my legs, my friend Mccourtt challenged me to walk a 5K. Well, it was on! So I set out to walk one.
Cindholm talked to me about pedometers on our first mall walk. I bought a good one with what I thought was a sturdy bull clip by Omron. It works very well but does have a tendency to fall off, so I recommend buying the safety strap with clip for it.
I knew I needed help, so my nephew Josh and I would take walks over the summer for training, walker in tow. He is quite the taskmaster! I would do anything for him, so when he says he wants to go, I go! That’s good inspiration. I would count steps at first--miles were far away. We rested frequently, as my walker has a seat and I drank a lot of water.
Vettechinhippie helped me train three times a week, walking with my walker through shops and malls. We did errands, walked all of the aisles of some stores, and took rest breaks frequently. Eventually my pace got quicker and my legs stronger. Vettechinhippie is a very sweet friend who worked out with me through thick and thin, whether I had a painful day or she had many errands. We adjusted.
BB_4_ME helped me train in the water and on recumbent machines at the gym to strengthen my muscles. She is a great source of positive energy. She is full of ideas and has been through chronic pain herself, so she is familiar with modifying exercise to fit individual needs.
Kind_heart101, my husband, then set up my iPod to do very accurate step, distance, and calorie counting for me. After seeing how much pain I was being caused by my training, and how tired he got trying to train with me ONE day, he declared I couldn’t do a 5K. I declared if I did, I got a Tiffany bracelet!
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Crank up your workout with these moves designed by Leslie Sansone, group exercise leader and Walk at Home fitness trainer. Intersperse this series up to six times during a 30-minute walk, or use these exercises as a warm-up before you head out.
Step left foot out to the side. Bring right foot over to meet left foot. Step right foot out to the side. Bring left foot over to meet the right foot. Repeat several times before going on to the next move. (Counting while doing this may be difficult, so do however many feel right to you.)
Get more great moves from Leslie Sansone!
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By Elena Rover, FITNESS Magazine
Use these lower-body toning moves during your regular walking workout to sculpt and lift your butt and thighs and burn more calories on your walk.
Tone Your Rear While You Walk
Surprise: Your average walk is not a workout for your derriere. "Walking on level terrain does not require you to fully contract the gluteal muscles, so it doesn't do much for toning them," says Wayne Westcott, PhD, fitness research director at the South Shore YMCA in Quincy, Massachusetts. That's because the work is mostly in your quads and hamstrings.
The Routine "For the best butt toning on two feet," says walking pro Tina Vindum, walk for 5 minutes, do one of the supereffective shapers shown here, then repeat until you've done all four exercises. (If your route has hills, tackle these moves every time the path hits an incline -- or a set of stairs -- for maximum butt-blasting benefits.)
Get the rest of the workout here. Read More ›