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Walking isn’t going to get you anywhere (lol) unless you are moving at a pace significant enough to raise your heart rate. If you are like me and jogging/running isn’t your thing or an option, swimming is always great. Low-impact cardio will get your heart pumping and won’t kill your joints and bones.
What are your fitness goals? Ie: gain muscle, get strong, lose fat?
If weight loss is main goal that is primarily going to come from nutrition/ food, eg: take in less calories than you expend. Look for a calorie calculator and track your food/drink intake.
Walking is a great way to lose fat but it does take some time. Try to up your steps to 10k
Every persons timing is different depending on their BMI, stamina, etc, but in general HIIT will help you lose weight fast... due to the heart rate it keeps you at. I do 30 seconds high intensity followed by 2mins low intensity. You can start with just 5 mins and inrease your time every day
Too loose weight building muscle helps but speaking from someone went from being more of a couch potato to an outdoor activity personal I can tell you that walking a generally is good place to start but you will likely need to adopt a dietary change and increases exercise.
I was about your age when I went from couch rider to hiking, cycling, rock climbing, and submitting 14teeners . Those activities burned a lot more calories but would not have been as possible if I had not already shed a few pounds.
For me a low carb diet worked amazing
Once the cravings for carbs was gone ( about 2weeks) I found myself craving salads or fish, beef chicken. I went from top and pants sizes 10 over 8 to the sizes 6 over 4.
I felt amazing cutting carbs - less aches and pains. Much less inflammation which as you age is really a killer.
It became easy to stay on healthy eating plan
For most folks bad eating is an addiction to carbs or sweets so focus on eating to live not living to eat and keep the end goal in mind
Wish you the best
This!
It depends on a lot of other factors like diet as well, but don't forget there's a lot of changes happening that you can't see right away, getting stronger, becoming more mobile, gaining cardiovascular strength, stress reduction/mental health... Weight loss can be great if you have weight to lose, but please don't forget the overall health benefits of adding exercise into your routines and make those your primary reasons for working out. Try to make movement more prominent in your life... Take the stairs, park farther away from the entrances, take a walk during a break or before or after work, put on some music and have a little dance party, stretch while watching TV, add some body weight exercises into your day, sign up for a yoga class... Feel yourself become stronger, more limber and more inclined to be active... That's a great feeling! Even if you still have a few pounds to shed, because you'll feel better and you'll start to love your body more.
Walking definitely helps, but you’re right, walking at a stretch has its own benefits. Try to wake up an hour earlier than you usually do and get about 5-6K of your steps at a stretch in that hours. And movement after that is a bonus. Trust me, you’ll see the difference
You’re starting at the perfect time. Get direction from an experienced person who understands how to ease you into a routine that works for you, with a mix of strength training, cardio, core, and stretching. Mindset is incredibly important to learn how YOU feel and worry less about external trackers and comparisons.
If you’re interested in working with a professional trainer and coach, feel free to DM me. Happy to offer support and guidance.
I think it is all additive. But for the walking to be meaningful, you will need to go fast. You may also want to try walking at an incline (even if it is very slight) or adding weight.
Good luck! 👍
Try a 20 min walk / run one min run two min walk intervals. You need to get your heart rate up and you need to lift weights.
I don’t recommend running if you carry a lot of weight (It can actually be damaging). Walking is great but in my experience you also need to control your diet. Personally, I lost a lot of weight when I started cutting carbs down and doing intermittent fasting. Consult a nutritionist if you can.
Just turned 40 in June and my goal is to get back in shape and lose weight (I use to be a dancer/choreographer and since I’ve stopped performing I’ve gained quite a bit) for me, I’ve upped my protein intake and lowered my carbs.(didn’t cut out completely, just conscious of how much I’m having) and I started attending hotworx classes (fitness classes in saunas) since beginning of June I’ve dropped about 10 lbs I already feel like a different person.
Not sure where you are located, but hotworx is a franchise so they may be in your area and very reasonably priced. https://sailpos.hotworx.net/customerportal/CA0071/index.php?em_ref=MjcyOTMwNg==
Best of luck on your fitness journey!