Every day my neighbor Henry walks back and forth along our street in what he describes as his “daily constitutional”. At first, Henry shuffled and his steps were labored but over time he lengthened his stride, his posture improved and the weight visibly began to come off.
Walking is one of the best exercises for us. As we walk we target visceral fat in our bodies. Visceral fat is the deep fat that hugs our organs and makes us prone to major medical issues. Unlike subcutaneous fat which is the fat we see under our skin when we look in the mirror, visceral fat is the most deadly form of fat and as obese people we have lots of it.
To most, walking seems like it should be an easy thing to do. All we need to do is lace on some tennis shoes, pick a path and go. Walking is not always that easy for obese people and there are important things to consider.
1. Mechanics. As we pack on the weight we alter the mechanics or way of movement of our bodies. The joints of the hips, knees and lower back take the most of the burden. Because of the shift in body mechanics, obese people often have a distinct waddle in which the feet advance side by side instead of the stride of a thinner person whose feet create near-perfect “one foot in front of the other" approach and the footsteps form almost a single straight line instead of two. The difference in mechanics is correctable and can improve with weight loss or in the most severe cases with physical therapy to retrain the body to move properly. Until that time obese people need to set realistic goals as too much movement can fatigue the joints which are already strained by the excess weight.
2. Shoes. The best shoes for walking are tennis shoes designed for walking or running. New Balance, Brooks, Kuru, and Saucony are a few brands of tennis shoes that provide the support we need and the alternate width sizes to offer a great fit for the overweight and obese. If you are able, visit a store and get professional help in sizing. The better fit of the shoe makes walking a better fit of exercise as there is less stress on joints and the feet, especially the plantar fascia which supports the arch of the foot and provides stability while walking.
3. Insoles. Great advances in walking and running shoe technology make the use of insoles less necessary. However, obese people need more cushion between the feet and the road. Insoles like Dr. Scholl’s or Spenco can provide the needed support. Custom orthotics created by a doctor or specialist like a podiatrist allow for an individualized fit designed to correct or eliminate foot disorders like plantar fasciitis, an inflammation of the plantar fascia that causes marked heel pain and impedes walking.
4. Friends. While walking alone provides opportunity to reflect, walking alone does not give the support to keep going. We are our worst enemy when it comes to exercise. When walking alone we tend to feel the road more and are more likely to stop too soon. Walking with a friend is a great time to socialize and also to keep each other motivated. There is a saying that “two are better than one because they have great return for their labor.” Many areas have walking clubs. Additionally, walking buddies can be found on the trail or in nearby assisted living or senior centers. I met my walking buddy as she literally walked laps around me. I nicknamed her “the little old lady from Pasadena.” She is fast and is almost twice my age. Talk about motivation! Not to be outdone by grandma, she and I motivate each other. I push to do more and she pushes to keep the distance between us.
5. Water. Petro or gasoline powers cars and water powers us. We need to drink water before, during and after walking. Much of the fatigue that is felt during walking is preventable and is avoided as we keep hydrated.
6. Path. Most communities have walking paths or neighborhoods conducive to walking. Trails.com is an excellent resource to find places to walk and provides degree of difficulty, course length and information on nearby facilities. If the routine of walking seems boring bring along binoculars for bird watching, a phone or camera to take pictures or utilize a service like Geocaching.com to make walking a “treasure hunt”.
7. Challenge. We succeed if we have a goal. The goal can be walking around the block, walking a mile, walking five miles or we could adopt the goal of walking as stepping stone to a marathon. C25K.com or FromCouchto5K.com provides great information to get us moving in the right direction to meet all of our walking goals.
“A journey of a thousand miles begins with a single step” is an old Chinese proverb that emphasizes how greatness is achieved through small precise efforts. A pedometer measures each step and shows us that 2,000 steps is approximately 1 mile and 10,000 steps equal 5 miles. Little effort yields big results. Enjoy the journey.
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