Which is better for overall improved health and weight loss? To walk 2 days a week at 2 miles each time....OR to walk 4-5 days per week for only 30 min??? (Going the same distance, but more frequently) I'm having trouble going so often, but can always carve out 2 days for exercise. However, if going 30 min or so 4-5 days is better, then I'll try to change things up. THANKS!!! Lee :)
Hi LLee,
Becoming and remaining physically fit doesn't require exhausting workouts at the gym, running track or swimming laps. In fact, the best way to burn calories is to maintain a steady level of exercise over a longer period. Doing any exercise more vigorously only increases the calories you burn by a small amount.
Start with walking. The simple act of walking is one of the most effective forms of physical activity. According to experts, to achieve a moderate level of fitness, you should walk about 10,000 steps a day. (A typical day for an office worker is 3,000 to 3,500 steps.)
To help calculate your level of activity, use a step counter, or a pedometer, to track how many steps you take in a day (call us at 1-800-SLIMFAST, and we can send you a pedometer!). Then slowly increase that number by a 1,000 steps every four days until you reach 10,000 or more steps daily. To help increase your steps, park further away from the entrance to a store, or take the stairs instead of the elevator.
Ideally, we recommend you engage in some kind of physical activity that you enjoy for at least 30 minutes a day. The good news is that it doesn't have to be done all at one time. You can split up your 30 minutes anyways you like. Perhaps 10 minutes in the morning, 10 at lunch, and 10 in the evening when you get home.
Exercise is an important component to fitness and health. It is recommended you take a day or two off between strength exercises, but you can do cardiovascular exercise every day. To help plan a workout schedule, you should do your cardio session every day, and alternate your upper body and lower body sessions on different days. Include the stretching session every day.
Check out the tools under the Activity tab for more guidance. You can also check out our fitness videos at http://www.slim-fast.com/themes/slimfast/common/CommunityLanding.aspx?from=fitness_plan for additional help.
I hope this information is helpful!
Heather
Slim-Fast Weight Loss Advisor
Heather, thanks so much! After reading your reply, I've been walking 5 days a week, an hour each time. I feel SO much better on days I walk. It gives me a lot more energy and I feel like I'm doing something for myself and my health. It's amazing what we can squeeze into our schedule when we make certain things a priority. :) Lee
How exactly do you use a pedometer. I have one, but no matter where I clip it, it doesn't count my steps. Is there one that is better (mine is a cheap one)?Please let me know. I know this is a silly question, but I really need to know.
Hi verlaro,
To use a pedometer, you should just clip it to your hip and start walking. Some pedometers have instructions for measuring stride so you may want to check the instructions that came with your pedometer. If the one you have is not working, you can call us at 1-800-SLIMFAST(754-6327) and we'll send you one.
I hope this is helpful.
Hi Heather! How much does the pedometer you send cost? I'm VERY interested in that. I've never used a pedometer. I suppose the one you mail has instructions etc. I keep hearing about the 10,000 step challenge, for people to push farther each week and work their way up to 10,000 steps. What does that translate in miles? One girl told me 5 miles. Is that right?
Btw, I've been using ALL your tips about eating in restaurants and it's worked out GREAT! Now I feel like I can eat out without ruining my diet. I sometimes share an entree with a friend or take a doggie bag home and eat that for lunch the next day. But I've also ordered an appetizer instead of a big entree. And I definitely share a dessert with someone at the table or either don't order one at all. I need to check into this pedometer idea! Thanks for all your help!! Leigh
Hi Leigh,
The pedometers we send are free. Basically, all you do is clip it to your hip and start walking. As you walk, it'll count your steps. 10,000 steps is about 5 miles.
I'm glad to hear that you're using the restaurant tips and that they're working for you! Keep up the good work!
Weight Loss Advisor