Everyday Exercise For The Energetic or Not-So-Energetic

So far in this blog series, we have put most of our attention on food, nutrition and attitude towards food.  In part because that’s what most people think of when they think “diet”.  How much should I eat?  What should I eat?  When should I eat?  We think if we just attack that one thing the weight will come off.  To some extent that is true.  With a sufficient calorie deficit, anyone can lose weight.  The challenge changes with our goal of healthy weight loss.  To have a healthy weight loss, we need to be very thoughtful about maintaining muscle mass.  What’s the point of losing weight if we’re too tired to enjoy our thinner selves?

If we reflect back to the AI generated definition of weight loss plan (see the I Need a Plan blog of 2/13/26 please) there are multiple components to healthy weight loss and only one of those is food.  Also in that definition was “incorporating strength training to build fat-burning muscle”.  To me the challenge with strength training is that the possibility of injury when done incorrectly is quite high.  Back, shoulder, knee, hip and other joint injuries are sadly common when strength training is not done with correct form.  My daughter, who is a physical therapist with an OCS (Orthopedic Clinic Specialist), has seen countless unnecessary injuries that came when someone had good intentions but bad advice or bad execution.  I want anyone who reads this blog to be able to implement some of the ideas without fear of injury. 

Today, let’s focus on an exercise that each of us does every day without really thinking about it … walking.  Now walking doesn’t fit within the traditional definition of “strength training” (there are no weight or resistance bands involved) but I think for our purposes, it’s a healthier option. 

Let’s explore the components of a healthy walk.  Those include: (1) the right shoes; (2) warm up, stretch, walk, cool down, stretch; (3) hydrate before, during and after; and (4) find the “right” environment. 

The importance of having the right shoes simply can’t be overemphasized.  The right shoe is different for everyone so I’m going to ask an outside expert to write an article for us to focus only on finding that right shoe.  As a preview, here are the components you should look for in your walking shoe: (1) roomy toe box to give your toes plenty of room to move and flex without rubbing – you may need to buy a ½ size up to get the room you need, especially if some of your walking is on steep grades; (2) strong middle cushioning to provide support while maintaining stability; (3) proper fit – go to a store with trained fitters if you can; (4) flexibility at the toe, not in the middle of the shoe; (5) sturdy heel collar and support; and (6) a low heel drop to encourage a natural heel to toe gait.  There’s a lot more on this topic, so please watch for that future blog.

The second component is to plan your walk to include a warmup and cool down with stretches at the beginning and end of the walk.  No matter how long you walk, be sure to stretch before and after.  In a separate blog (soon to come!) I’ll include a more complete description, but for now be sure to focus on (1) ankle and foot stretch; (2) calf stretch; (3) back of the leg stretch; (4) gentle upper torso twists; and (5) shoulder and arm flexibility. 

Third component is hydration.  Consume a minimum of 4 to 8 ounces of water (without or without electrolytes depending on your needs that day) BEFORE you start your walk.  Consume as needed during the walk.  If you’re walking for an hour in hot weather in the sun, you’ll need to carry water with electrolytes for consumption during the walk.  Don’t wait until you’re thirsty.  Take regular sips during the entire walk to maintain that healthy hydration level.  And, once you’ve cooled down and stretched, drink another 6 to 8 ounces to top off as needed.

What do I mean by the “right” environment”?  For some it might be walking city streets but doing it with a friend for support and accountability.  For some it might mean finding a park or nature trail where we can get away from the city’s noise and tune in with a more natural environment.  For some of us, it’s important to have music or a podcast in our ear buds to keep us entertained or distracted or moving at the right pace.  When I was jogging on a regular basis during my training for earning my black belt, I had a play list that included a variety of songs from different genres.  With my son’s encouragement it included music from the video game, Halo.  If you’ve never heard it, check it out as some of those pieces really get you moving!  For the last part of my “runs” I’d switch to a piece of soothing classical music.  Being out on the streets and trails for 2 hours or so at a time, I needed that music to keep going.  Find what works for you and stick with it!

 With my left knee still a problem due to slight swelling and soreness, I’ve been told to limit my walking to twenty minutes sessions on relatively flat ground.  No steep upgrades or downgrades until I can walk without discomfort.  This is to avoid further injuring that important joint.  To be honest, it is really frustrating because it’s difficult to get my heart rate up by walking on flat ground for only 20 minutes.  I’m struggling with being patient on this part of my journey.  However, I’ve learned that when I ignore the expert advice I’ve received, it doesn’t go well so patience and persistence are keys to my own personal success.

So, regardless of whether you walk for miles per hour or if you’re keeping it low and slow, do it every day and feel good about wherever you are on your own journey to less.