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Walk this Way

How Walking Can Boost your Energy and Help you Achieve Your Weight Loss Goals

 

WALKING FOR FITNESS

Walking is great exercise for weight loss and fitness - here's some facts, figures and tips to get you moving.

Data shows that people who stay slim walk twice as far as people who don't. [US National Weight Control Registry]

Walk this Way

 

What are the benefits of walking?

  • It burns calories

  • It can help towards maintaining a healthy weight

  • It helps to boost your metabolism

  • It helps to reduce your body fat

  • It boosts your energy levels

  • It strengthens your legs

Research shows that walking 10,000 steps a day will significantly improve your health. Putting one foot in front of the other can build stamina, burn excess calories and give you a healthier heart.


What's so great about walking?
Walking can be done almost anywhere, at any time, and in any weather. It's also a great way to get from A to B, which means you can fit walking into your daily routine.


How do I know how many steps I'm taking?
The average person walks between 3,000 and 4,000 steps per day, and 1,000 steps is the equivalent of around 10 minutes of brisk walking. To find out how many steps you take each day, buy a pedometer. You can buy one for as little as 4.00. Attach it to your waistband to help you to monitor how many steps you take a day. Knowing how many steps you take each day will help to motivate you and you will soon feel the physical benefits.


How many calories will I burn if I walk 10,000 steps a day?
You'll typically use between 300 and 400 calories by walking 10,000 steps...


What if I don’t take any exercise at the moment?
Start gradually and build up, thinking that you have to achieve 10,000 steps per day to begin could de-motivate you so be realistic. Consult your GP if you are worried about joint pain or you have an existing health condition. If you have problems with your joints join the local swimming pool, have a chat with them about their exercise programmes such as aqua-aerobics. You will find people of all shapes and weights attend these classes. The water helps to support your joints while you move, and once you lose a bit of weight that will reduce the pressure on your joints.


10,000 steps sounds like a huge amount. How do I fit all that walking into my busy day?
Try these tips for getting more steps into your life:

  • Get off the bus at a previous stop and walk the rest of the way home or to work.

  • Walk to the station instead of taking the car or bus.

  • Buy a shopping trolley on wheels and walk to the local shops if you can.

  • Walk the children to school, whatever the weather.

  • Walk the dog

How can I make walking more fun?

  • Find a walking partner so you have someone to chat to as you walk.

  • Get an MP3 player and listen to your favourite tracks or podcasts as you go.

  • Remember how much good you're doing for your health by walking, and enjoy the scenery, shops and people you see.

How long do I have to keep walking?
Don’t stop! It takes a while for it to become a regular healthy habit, and you may find it interrupted by holidays etc. But make a decision to continue to walk as much as you can on holiday, and when you return, it will become second nature. You’ll soon find yourself doing many more than 10,000 steps some days.

Work out what calories will you burn off by walking

 

Female aged 40 weight 12st 7Ilbs and has a moderately sedentary lifestyle

Calories Burned In

10 Mins

20 Mins

30 Mins

2 Mph

26.4kcal

52.7kcal

79.1kcal

3 Mph

42.7kcal

85.4kcal

128.1kcal

4 Mph

61.4kcal

122.7kcal

184.1kcal

 

Male, Age 40, 6ft tall, Weight 14st 7lbs with a moderately active lifestyle

Calories Burned In

10 Mins

20 Mins

30 Mins

2 Mph

21.6kcal

43.3kcal

64.9kcal

3 Mph

40.6kcal

81.8kcal

121.7kcal

4 Mph

62.2kcal

124.5kcal

186.7kcal

 

            steps/Minute*

Minutes/Mile

Mile/hour

70

30

2

90

24

2.5

105

20

3

120

17

3.5

140

15

4

 

                            *Based on a 2 foot stride

Ideas to make walking more enjoyable:
www.dietandfitnessresources.co.uk