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I will never forget the evening my husband and I were out to dinner and next to us was a couple we both decided were on their first date. Both of them would easily fit in the obese category. They started talking about working out and one said to the other that there really was no point because to get any benefits you had to work way too hard. Of course, my husband had to hold me down as I wanted to crawl over our table and set the story straight. Research continues to show that you don’t have to work to complete exhaustion to get health benefits and walking is one of the easiest paths to fitness.
According to the American College of Sports Medicine (ACSM) taking a stroll is an easy way for the obese to increase aerobic fitness and weight loss. These benefits were shown by just walking at a low intensity of 50% of max heart rate. “Obese patients have more body mass to move, causing the heart and cardiovascular system to have to work harder than a normal-weight person’s would,” Thomas Spring, M.S., said. “Walking is a great way for the overweight and obese to begin an exercise program, because it can be done with little instruction or equipment and is low in cost.”
For those not in the obese category working at 70% of max heart rate shows several health benefits including weight loss. ACSM recommends at least 30 minutes of moderate physical activity five days per week for healthy adults. The guidelines also state that physical activity can be broken up into 10-minute bouts and be as effective as one longer session.
ACSM also states that the benefits of brisk walking also extend to people at-risk for high blood pressure. A British study looked at borderline hypertensive middle-aged men after they walked at various intensities and durations, to determine which type of walking reduced blood pressure the most. Andrew Scott found that walking 30 minutes at 50 percent effort was most effective, reducing blood pressure for at least four hours.
This blog could be pages and pages long with research and information on how easy it is to gain health benefits including weight loss by taking a nice brisk walk. The old “if you didn’t throw up after your workout you didn’t work hard enough” philosophy has come and gone. Just go out and enjoy yourself and reap the benefits.
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Roughly a year ago, I read a wonderful book by Jayne Williams, "Slow Fat Triathlete," describing how she battled the bulge by training for a triathlon. She has since become a competitive "Tri" and has some very impressive personal records.
Another writer/runner, John Bingham, calls himself "The Penguin," and is noted for his humorous approach to being a less than sleek or fast runner. He has also been an inspiration to me, and thousands of other overweight distance runners/walkers.
Although people tell me I don't look fat, I'm still a good 20 lbs overweight, that I call "menopaused weight." Because the scale had kept climbing, regardless what dietary regimen I followed, I decided to kick my fitness routine up a notch by training for a marathon...at age 50-something.
What I noticed in my first marathon training season nearly 4 years ago was that I was not alone in my goal. Easily 1/3 of our training group (we get upwards of 250 participants every season) had weight issues, even obesity issues, and heart disease, arthritis, you name it!
Going online, I found there were several blogs and forums for slow fat runners, but no "formal" group; so, I formed one earlier this year. SlowFatRunners.com is alive and well, and we're now sponsored by our local major running store. I currently have a growing online team of about 140 doing virtual training through another online health and fitness community, and have been live coaching half marathon and marathon walkers for about three years. I just launched a new walk group at the running store this summer.
The whole premise is that we're not about the speed, we're all about the fitness. If you look around at just about any open 5K to marathon, they are no longer races, they are events. The majority of participants are not stick thin elites or seeded runners. They are all ages and physical conditions, there are growing numbers of walkers among the runners, and of Athenas and Clydesdales - the heavyweight categories. Some are pretty darned fast on their feet, too! I actually ran an event as an "Athena," qualifying for the classification by 1 lb, lol!
My mission is to enable those who think "why bother" to believe "why not." I have heard from women who said they used to feel self-conscious about shuffling down the road and getting unkind comments from people. But, now, they're getting high fives because they've developed a new confidence in their own achievements and abilities.
Imagine the pride in realizing you've gone from a 20-minute 1/2 mile walk, to walking your first half marathon (13.1 miles) and finishing in 3 1/2 hours (16 minute mile pace), after your first training season. Then, being able to run at a 13-minute mile pace after the second season. Then completing a half marathon, a full marathon, the Danskin Triathlon, a sprint triathlon and a 40-mile bike ride - all in one year.
That woman is my best buddy and running partner. She no longer calls out, "hello, fast skinny runners" as the more slender and swift pass us by. She knows she's a Slow Fat Runner, but has shed 45 lbs, is gradually swapping more fat for muscle, and is proud of the bling she has earned along the way. We're going to do a Komen 3-Day 60-mile walk with our team in November.
Now, that's the power of walking.
She'd have been a good one to have straightened out that couple at the restaurant.
July 16, 2008 - 5:22pmThis Comment
Walking (and running) are definitely popular topics at empowher.com and it's difficult to doubt the benefits of moving over 'not moving.'
To read more about walking ...
From An Avowed Exercise Hater, The Power of Walking
Also, you may be able to find a few walking clubs or events in your neighborhood by cruising our health events calendar. I found a few in my area.
July 16, 2008 - 9:13amThis Comment