As promoters of walking, we at Walkingspree decided to push three of the most common “myths” about walking into the spotlight. First, lets consider this: The amount of calories you wipe out on a walk is contingent upon your weight, how far and how fast you walk. What if the stress of trying to find that magical fat burning zone isn’t necessary to achieve the results you want? Adjust your nutrition and walking plan to accommodate your weight loss objectives and you’ll be more likely to reach your personal goals. So, while you don’t need any special equipment to go for a walk, a good pair of shoes that allows you to be comfortable is a must. Even if you exercise regularly at the gym or on your at-home weight bench, sitting for prolonged periods of time can still lead to increased blood sugar and cholesterol levels, concludes a new study published July 31 in the European Heart Journal. The Australian Diabetes, Obesity and Lifestyle Study used activity monitors to track the length of time 789 participants spent sitting or lying down, standing, walking, and running during their day. Researchers discovered that substituting just two hours of sitting with standing per day was associated with a reduction of average triglycerides by 11 percent and a two percent reduction in blood sugar levels. Lead author, senior research fellow at the University of Queensland in Herston Genevieve Healy, said that merely substituting some sitting time with standing could benefit your heart, blood sugar levels, fats in the blood and cholesterol levels – even your metabolism. So even if you play by the rules with a dedicated strength training and cardio routine, be mindful of your activities during the hours in-between.
To reduce the risk of chronic disease, you need 30 minutes (approx 3,000 steps) of moderate intensity (normal) walking a day on top of your normal lifestyle activities. To manage your weight (prevent weight gain, sustain weight loss) you need to do about 60 minutes (approx 6,000 steps) of moderate to brisk walking a day, in addition to your normal lifestyle activities, while ensuring your calorie intake does not exceed your energy output (calories burned). To lose weight, you need 60-90 minutes (6,000 – 9,000 steps) of moderate to brisk walking, while ensuring that your caloric intake is less than your energy output. To further increase muscle mass, muscle strength, agility, flexibility and stamina, you need to add strength training and resistance exercises such as calisthenics, pilates and yoga, two three times a week in addition to your daily walking. Recommitting to your walking routine is one of the most important things you can do for yourself and setting goals can help. Did you know that one hour of vigorous exercise increases your life expectancy by two hours?
So we encourage employees and everyone to wear sneakers to work and take at least 30 minutes out of their day to get up and walk. Driving wellness program participation works in the short run, but may not establish lifestyle changes. Walkingspree uses technology to deliver an effective corporate wellness program for any industry. Living in Nebraska, one learns to adapt to the weather or flee it, as the “snowbird” retirees do. When you have pets, that means you’d better be prepared to keep both yourself and your favorite canine safe and warm on those necessary trips outside. When the weather turns chilly, my dogs become extra eager to rush out and play in the snow.
Short-haired dogs (such as Great Danes and Greyhounds) and toy breeds will need some additional help.
Whether your dog goes out into the fenced backyard for a romp or is accompanying you, keep a towel by the door and make sure you clean off your dog’s feet each time he comes into the house Snow can accumulate between the pads on his feet. Everyone knows that you should walk around every once and awhile, especially if you have a desk job.
It’s a beautiful day – get outside and breathe in that fresh air, soak up a little sun, and get your walk on. Okay, so you’ve got the reasoning to get off your butt during the work day, but how can you fit it in? Subscribe to our NewsletterJoin 103,000+ readers and receive daily career tips in your Inbox!


The benefits of walking are endless, but I thought I’d share my top five reasons for using walking as a daily treat, minus the trick!
Several factors can ADD to that calorie burn too – pushing a stroller, moving your arms swiftly, holding weights, or using ankle weights. For more fitness and health tips, please visit my healthy living blog, Lindsay’s List, and join in on the fun at the LL Facebook page, where I host giveaways and weekly workouts! Last week we covered a range of Earth Week topics including a DIY skin scrub and nature's wonder ingredients — but today is the big one, Earth Day. Give complete route details of where you are going to close relatives or friends, or the police.
For individuals trying to lose a significant amount of weight, there is a certain sweet vengeance in knowing that the heavier you are, the more calories you’ll burn per hour.
If not, go for a walk, enjoy the outdoors or use the time for prayer and meditation on the treadmill. Unfortunately, there are also many shoes branded as “walking shoes” that may do more harm than good.
Many people do great wearing running shoes because they are often designed to be lightweight, flexible and to fit certain strides. A drop in bad cholesterol, or LDL and an increase in good cholesterol, or HDL, was also associated with increased standing vs.
In fact, two hours of walking or running instead of sitting was also associated with an approximate three-inch decrease in waist size and an 11 percent decrease in average body mass. Avoid long periods of sitting by walking or standing whenever possible to break-up long sedentary stretches. Be flexible and have a backup plan in case you are not able to get out for your regular walk or catch a cold. Make sure the goal reflects what is attainable for you and not based on comparing yourself to others. Appreciate the fresh air, the birds singing, and greeting the many other walkers you’ll come across.
This is a problem when you consider the fact that physical inactivity doubles the risk of heart disease and places you at risk for many other illnesses. It’s a great way to raise awareness of the importance of physical activity and to give your coworkers a friendly push toward a healthier life.
The program is based on the use of wireless activity trackers to encourage members get moving and shows how incremental bits of exercise and movement can add up over a day to deliver an effective physical activity program.
One of the most important things is ensuring you will have secure footing, particularly on snow and ice.
If the day is moderate with little wind, a regular winter-weight jacket, hat and gloves (and warm footwear) may be all you need.
If you own a breed that originates from northern climates, such as a Finnish Spitz, Norwegian Elkhound, Malamute or other long-haired breeds, you will be relatively safe in setting out for a jaunt. If you plan to have your companion accompany you over the meadows and through the snow, invest in a coat that will help provide them extra insulation. Snow can hide any number of dangerous items (broken glass, metal, etc.), and chemicals used to clear snow from sidewalks can be hazardous to your dog’s health. Skip The Drive Thru – Instead of picking up your coffee while you’re driving to work, walk to the coffee shop. Add Walking To Your Schedule – Sometimes, we get so caught up in work that we forget to take breaks.
Perfect for new moms looking to begin an exercise regime but don’t know where to start, walking is EASY!  You simply put one foot in front of the other! All around the world, different organisations (along with everyday people!) are doing their bit to help protect the environment. Regardless of the season, always take a waterproof jacket and clothing that can keep you warm when wet.


If there is an emergency, at least one can go for help, while the other stays with the injured or ill person.
Carry in enough water or ensure you have the equipment and knowledge to make untreated water safe for drinking.
Running is not something everyone can do.  Walking, however, is a ‘user-friendly’ exercise that almost everyone can do at some level.
If you try on a walking shoe that feels heavy, stiff, inflexible and even overly cushioned, just put it back.You don’t want shoes that could cause you to have extra aches and pains. They were also measured for vital statistics including blood pressure, height, weight, and waist circumference. Adding 1,000 or so steps a day (about 10-15 minutes more walking time) may be all you need to get back on track. However, due to their age and their “design,” (small in stature) they are not and never will be “outdoor dogs.” That doesn’t mean we can’t enjoy a winter walk together. If your dogs get excited during a walk (“Squirrel!!!”) and pull on the leash, they can easily cause you to fall. If you’re facing wicked wind chills or precipitation, you may want to add extra layers in the form of long underwear, extra socks and a scarf to protect your face and ears. Just as the cold can cause arthritis to flare up in my neck and shoulders, it affects the joints of our dogs and can make treks uncomfortable. Make sure it fits them correctly and allows for freedom of movement but also traps that extra layer of air between your dog’s fur and their fabric coat. Manners for Dog ParksPenalties Increased for Spectators of Animal FightsDoes Your Dog Eat Poop?
According to NBC News, people who walk about 2.25 mph or faster live longer than others of their age and sex who walk more slowly.
That way, you won’t destroy your feet by clacking around all day in your heels or dress shoes. To celebrate such an impacting initiative, we're suggesting you get outside and smell the fresh air with a bush walk. If you're planning a walk in a remote area, you can hire a PLB (Personal Locator Beacon) or EPIRB (Emergency Position Indicating Response Beacon) as an added safety precaution.
If the weather isn’t good for a walk, visit your local gym, or consider walking “laps” around a shopping mall. To highlight all the benefits of walking, we’ve created this infographic that you can print and put up in your workplace or share online. Make sure you are wearing boots with an aggressive tread or invest in some inexpensive slip-on “ice grippers.” These will help you maintain a safe stride even when it’s icy. Less time spent indoors on a machine at the gym means less damage to the environment, so this really is an easy way to get invloved.
You can start by setting a goal and increasing your steps by 20% over your baseline each week.
If they are slowing down, begin to favor a leg, pin their ears back and generally look unhappy, it’s time to get head indoors.
Before you head off, though, we're highlighting 10 of the NSW Government's top bush walking safety tips. Make it about you, being your best self and being intentional about living your best life one step at a time.



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