More on Overweight Walking
If you have not yet accessed part one of this plan you can do so now by clicking here.
To continue this second part you need a pedometer or a step-meter. They are available from all good sports or outdoor shops. This inexpensive little device which you attach on to your pants will count how many steps you have taken in a given period. A step-meter is easier to use than a pedometer which may count calories, distance, speed as well as steps. If you find difficulty doing the initial set up on a pedometer ask a child! They will have it figured out while you are still reading the instructions. Both the step-meter and the pedometer are great motivational tools. In addition to the step-meter you will need a notebook in which you record your daily count.
Choose a day when you have nothing out of the ordinary planned. Set your step-meter and attach to your trouser band or to your skirt waist – band before breakfast. Be sure your device has a cord attached to secure it as well as the clip, as step – meters and pedometers are very easily lost. Continue to walk for 5 minutes every day as you committed yourself to do in part one and at every opportunity during the day at home and at work to fit in some extra steps. At bedtime remove the device and record the number of steps you have taken in your notebook. Were you surprised? On average men take 7000 steps and women 5000 steps doing their normal activities.
Your goal should be to add between 2000 -3000 extra steps daily to your base line figure. This will not be achieved overnight but you could aim to increase your base line count by 150 steps daily. Aim for this figure every day for a week and then for the next week add a further 150. If at any time you are challenged continue at the level you have reached. Do not add extra steps until you are comfortable. You are in competition with no one but yourself.
When you have succeeded in adding 500 extra steps to your count treat yourself. Tell your friends, buy a new book, have your hair done or have a manicure. You deserve it, you have worked hard. Weigh yourself once a week. Remember that it is possible that you will not have lost any weight but you will have trimmed up and laid down muscle where there was flab. This will give you a slimmer appearance.
Once you have succeeded in adding an extra 2000 steps to your daily rate you will be ready to start a walking plan in earnest.
You might like to try one of these step-meters
To continue this second part you need a pedometer or a step-meter. They are available from all good sports or outdoor shops. This inexpensive little device which you attach on to your pants will count how many steps you have taken in a given period. A step-meter is easier to use than a pedometer which may count calories, distance, speed as well as steps. If you find difficulty doing the initial set up on a pedometer ask a child! They will have it figured out while you are still reading the instructions. Both the step-meter and the pedometer are great motivational tools. In addition to the step-meter you will need a notebook in which you record your daily count.
Choose a day when you have nothing out of the ordinary planned. Set your step-meter and attach to your trouser band or to your skirt waist – band before breakfast. Be sure your device has a cord attached to secure it as well as the clip, as step – meters and pedometers are very easily lost. Continue to walk for 5 minutes every day as you committed yourself to do in part one and at every opportunity during the day at home and at work to fit in some extra steps. At bedtime remove the device and record the number of steps you have taken in your notebook. Were you surprised? On average men take 7000 steps and women 5000 steps doing their normal activities.
Your goal should be to add between 2000 -3000 extra steps daily to your base line figure. This will not be achieved overnight but you could aim to increase your base line count by 150 steps daily. Aim for this figure every day for a week and then for the next week add a further 150. If at any time you are challenged continue at the level you have reached. Do not add extra steps until you are comfortable. You are in competition with no one but yourself.
When you have succeeded in adding 500 extra steps to your count treat yourself. Tell your friends, buy a new book, have your hair done or have a manicure. You deserve it, you have worked hard. Weigh yourself once a week. Remember that it is possible that you will not have lost any weight but you will have trimmed up and laid down muscle where there was flab. This will give you a slimmer appearance.
Once you have succeeded in adding an extra 2000 steps to your daily rate you will be ready to start a walking plan in earnest.
You might like to try one of these step-meters
You Should Also Read:
Keeping a Walking Log
Pedometers
Strolling for obese walkers
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