The utmost battle for stay-at-home mom.
Exercising can be even extra tricky because children will regularly go along with the adventure which means a plethora of distractions.
One of the most effective forms of exercise is walking which is also an easy exercise program to start with because you are able to set your own goals and limitations as you get on with your new fitness exploit. People might try to persuade you to join your local gym, walking for exercise allows you the capability and flexibility to exercise anywhere and anytime you want.
Even though an open schedule is good, when you are starting out it is important to schedule your walks. Pick out a set schedule for 3 weeks and write it on your calendar and plan everything else around your walking schedule. The reason is you will find it easy to break exercise commitments because you put someone else’s needs before your own.
For 3 weeks, put your overall health and well being first.
Start slow. It is also a good idea to start with two 10 minute brisk walks before plummeting into a full twenty minute power-walk. Unless you are extremely overweight and or have health problems, you should be able to start your walking program with the two daily exercise sessions and do these 5 days a week. I highly recommend you take a couple days off a week so you do not get burnt out.
Start your walking program on a Monday. If you really want to improve your health then also change your eating and sleeping habits too. By eating right and getting a good nights rest every night you will see dramatic improvements in not only your health but also your overall feeling. You can accomplish so much more if you are maintaining a healthy lifestyle while taking on a life-changing and possibly life-saving walking program.
Walking the weight off may be just what the doctor ordered, but please be sure and ask your doctor before you start this or any exercise program. In particular if you are twenty pounds or more overweight and haven’t been actively involved in any other exercise program.
E“ for Exercise
There is a word that most overweight people dislike, it is a word that turns people off and makes their mind switch to another channel to avoid thinking about it.
Now stay with me here, switch your mind back on to what I am saying, in this same frame. The reason a lot of people do not like the ‘E’ word is because they have set up in their mind that in equals pain and like most people they will do anything to avoid pain. There is a better way and you can find the better way when you begin to understand that there are different ‘types’ of exercise.
At the lowest level there are 2 forms of exercise, these are:
Aerobic exercise causes your heart and muscles to work very hard, pumping blood round your body at a high rate to get the oxygen to the muscles in order for them to keep working.
A side effect of this is that it produces acid in your muscles, lactic acid to be precise. It is this lactic acid that causes you muscles to stiffen up after you have finished, causing you pain. Lactic acid also stays in your system for a long time as your body finds it hard to break it down. If your body cannot break the acid down it wraps it up and stores it as fat!
The main type of aerobic exercise that people do on a regular basis is running, yes this helps build fitness but if you want to reduce your weight you can only concentrate on building fitness once you get down to a sufficient weight.
What you should concentrate on to start with is reducing your weight and nothing else, fitness comes later.
This is where anaerobic exercise comes in.
Anaerobic exercise causes the heart to work harder than normal which still pushes the blood and oxygen around the body but does not work the muscles as hard and therefore does not create lactic acid.
Further more anaerobic exercise helps in releasing stored fat and acid and helps it into the waste system so that the body can get rid of it. Remember you cannot ‘burn’ off your weight. The phrase ‘burning off calories’ is a myth!
- The weight you get rid of has to leave your body somehow and it is through your waste system that this happens.
So, what is the best form of anaerobic exercise? I hear you ask
Well, as the title of this article suggests it is walking.
My suggestion to you is that you walk for 1 hours if time permits at least 3 times per week and that should be broken down into the following;
- 15 minutes warm up walking at a pace slightly faster than your normal walking pace
- 30 minutes walking at a high pace that gets your heart pumping
- 15 minutes warm down walking at your normal walking pace.
Thats what I did on a regular basis. If you cannot manage that to start with find your own level and start there and slowly build up to this level. Remember the warm up and warm down though as this is vital. The same goes for relaxing with essential oils. Check out this article here
IT’S NOT THE NUMBER OF STEPS THAT COUNT. IT’S HOW MUCH HEART YOU PUT INTO IT.