How can I start a walking program I'll stick with? I am very overweight.?

Answer 1

There is one way to do it, and thats to just do it. Don't overthink it, and just get outside. First, and most important is, you ought to go buy yourself an mp3 player or something along those lines, because walking can get lonely and music can keep you motivated to keep going.
The best way to start a walking program is not to think of it as a 'program' but to say to yourself that from now on I am going to go for a walk everyday. The idea is to incorporate it into your everyday life and make walking daily a permanent thing and something that you like doing.
Ok, so this is the best way to start making walking a part of your life and daily exercise: Say tomorrow- go for a short walk, when you begin to feel tired then start to head home. Take note of how long you walked for(wether it was 10 minutes, 20, 30 or more minutes) and aim to do the same the next day and if you can then add an extra 5 minutes. So basicly what you want to do is always aim for the number of minutes from the day before and then walk an extra 5. This will help you build up the required fitness level to walk for how ever long you aspire to walk for.
You don't need any gadgets yet to measure distance and footsteps, when you reach your time goal for how long you walk then you can buy a gadget like a pedometer to reward yourself and walking with the pedometer will become the next phase in your walking 'program'.
A few tips for the new walker. Don't walk on an empty stomach, but don't walk on a full one either...the empty stomach will leave you with no energy and feeling faint, and the full stomach will make you feel sluggish and tired. Bring a bottle of water, keeping hydrated is very important. If you feel you lack energy buy a gatorade and sip it occasionally as you walk or feel a bit tired, it is full of sugars that will give you a little boost of energy when you are feeling like you might want to stop early.
Now, this is the most important thing i will be able to tell you. First, always aim for yesterdays goal no matter what. If you are feeling very tired and feel like you can't add on a few minutes then just do the time you did before. This way any fitness you have accumulated won't be lost but just maintained until you are ready to add more time. Now, walking briskly or quickly is up to you, do what you feel most comfortable doing.
Last but not least, do not give up. If you do not walk for a day or several and feel guilty about it, don't give up, just try going the next day. Its okay to fall off the wagon, what you must learn in all this is the ability to jump back on it. Tell yourself ok, so i missed a few days, but i'm going for a walk today, right now. That goes for any task such as dieting etc. If you cheat on say your diet and just totally go junk food crazy one day, well then so what, what can you do?, all you can do is tell yourself that you are going to enjoy this and then tomorrow be back on the healthy diet. Sometimes we need to get a little laziness or crazy cravings out of our systems but it doesn't mean that all you have worked for is lost. Cause one day(or even a week at worst) of bad food or no exercise is only a one day which means hardly anything is lost.
Goodluck with this and feel free to send me an email if you have anymore questions or just want some motivation or tips of any sort.

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Answer 2

I bought a simple pedometer for myself. It cost 15$ at Dick's Sporting Goods. I lead an active lifestyle but I wanted to encourage myself to walk more at work. I monitored my daily average over a week and then from that point made it a goal to walk an additional 100 steps each day for one week, then I bumped it up another 100 the next week - after 2 1/2 months I was walking an additional 1/3 - 1/2 extra mile a day through my chosen paths at work/break time pacing/lunch time relaxation/ showing up to work early by three min and walking the long route, taking the long route out to my truck - it sounds silly but it became a silly fun game. Other people at work would ask what it was and then it became a trend to say our "number of steps" when we passed the other person durning the day. If I didn't make my goal I would walk for 5-10 min when I got home or walk in place while I brushed my teeth or watched the news. I was always unhappy with my body as a child, and teen. As a young adult I forced myself to move whenever possible and I am very proud of my appearance today. I am 5'5" and 160lbs. size 12 - 30 something:) I am not thin, but I am fit, curvy, and tone. You can do it. Believe in yourself, do something you will stick with - it can be simple and fun - just make yourself do it - because you can!

Answer 3

First of all, start out with small walks to get used to this exercise. Every other day, increase the distance by a block until you feel you are at a reasonable length to exercise.
If you can find a safe area that meets your qualifications of relaxation, such as around a lake, a park, side street or even down town, that will keep you interested in the exercise. Enjoy the walk and do not look at it as an exercise but a relaxation technique. Enjoying your walk will make you feel great.

Answer 4

doesnt matter where you go or how far you walk , what is important is that you start to do it and stick with it, only start out slow and work your way up .... dont start walking like 5 miles aday or anything .... just try around the block once or twice at first and then add more on to it as you feel comfortable

Answer 5

start slow...after you can walk it at a fairly quick pace, then make it a little longer and so on...find a buddy to walk with!!! always easier to maintain if someone else is counting on you to be there with them,,,good luck!

Answer 6

Find a beautiful place to walk through in your neighbourhood. Also, find a friend who will walk with you or if you have a dog, walk with it.