Walking for exercise - any tips?

[supersoapsock]

I am very overweight and calorie counting (almost 2 stone down this year) and I want to walk more.

I have a few problems though - my normal working day leaves very little time for exercise. And I get tired easily! Well not so much tired, but my joints get achy

I'm lucky there are great parks near me so the weekends are easier. There is a good loop around a lake at one but its 4.5 miles. I'm not sure I could do it yet though! The mile into town is a whole new thing for me I've occasionally done 4 to 4.5 over a whole day

Any tips on how to fit it in and how to build up my strength/stamina?

Get a pedometer OP. It's very motivating to see your steps increase every day and you can choose an easier target i.e. increase tomorrow by 1000 steps rather than miles. Going out for a short walk in your lunch break if possible. Good luck

Try a Fitbit. There a different kinds and range in price. You can get them on eBay too. It's essentially a pedometer and you can set goals, track progress on your phone/pc and 'challenge' others (friends) if they have one too. It also links up to My Fitness Pal and Weight Watchers if you're doing those alongside.

Good luck, you sound like you're doing well already, and with the nicer weather (hopefully!) a lunchtime walk should be more achievable and enjoyable.

Back when I was single, I used to go out about 7.30 to 8pm at night and walk for 30 minutes to start with. I walked for 15 minutes and then headed home a different route. It is amazing how quickly you can go further and further which is a good motivator. I was lucky to have some hilly bits that I could add once the flat bits got too easy. I also loved walking as it gave me chance to get to know my neighbourhood (nothing to do with being able to nosy in people's front rooms at all - why do people leave their curtains open?!)

Once I was happy with my speed, I started walking the 4 miles to work and eventually the 4 miles home (depending on how hungry I was and how fast I wanted to get home for tea :-o ).

I lost 2 stone through walking alone.

Now I have a daughter, I need to motivate myself to start walking again as the weight is back on through lack of exercise and eating through boredom :-(

If you have a family, it might be easier to get up 45 minutes earlier and exercise whilst everyone else is in bed. If you are confident enough in your neighbourhood being safe, listening to music can help pass the time. If you can't get out of the house, you are supposed to be able to walk inside with the same effect - bit like aerobics but you have to make sure to raise your heart rate and work up a sweat.

Thanks all! Yes I am using MFP and I have a fitbit somewhere. I will try and find it! Been keeping an eye on the built in pedometer thing on my iPhone but of course that only counts steps I take with my phone in my hand/bag.

No family - well I have a DH - but want one. Part of the reason to lose weight.

I agree with the others about pedometers: hopefully you can find your fitbit (I love mine). I started walking for weightloss and health a few years ago when I was a few stone heavier. It does get easier and easier. If it was too miserable outside I would do a Lesley Sansone "Walk at Home" DVD (there's lots on youtube). It really helps to have good walking shoes: I got fitted at a running shop, and would really recommend doing that, my shin splints, knee and achilles pain disappeared with good trainers.

I was going to sat fit bit, I am trying mfp and fitbit, some days I really struggle to get up to my 10,000 which suprised me as I thought I was really active.

oh and II have a little stepper thingy from decathalon which I use in the evening if my steps are short.

I found my fitbit. I had yesterday and today off work so have been trying to walk! I did the 4.5 mile walk yesterday. It felt like hard work 12,000 steps in total all day. I've just done under that today while I've been out and about. My toes hurt though. I've only been wearing my converse.

Oh dear I sound so pathetic, moaning about walking a bit!

In converse! your feet must feel like they have done 60,000 steps.
Really well done, now get some sensible shoes.

Oh and I was sooooo sweaty after the 4.5 m walk. I tried to walk at a decent pace but averaged about 18 mins/mile. I'll leave my scarf and coat next time. I was also the only person out without a dog!

On the plus side the fresh air was great and I had good music on

If you're very heavy you're hauling half or more an extra person around with you, so really you've done a lot more effort than the skinnies who walked that 4.5 miles. Just remember that's why you're tired, and it's a good tired that will get easier.

Thanks both.

Any idea what 'decent shoes' are? Will regular trainers suffice?

whatever shoe is comfy is fine.

Trainers should be fine, or walking boots if you have some.
Anything with a bit of padding and a bit of support.
Sore feet are awful.

It's perhaps worth going to a specialist running shop - explain it's walking your going to be doing though. The one where I am has a treadmill where you walk barefoot and they video it so they can analyse your gait, foot/heel position and style of walking. It's a free consultation and the shoes range in price from reasonable to expensive. I spent £60 on a recommended pair and they are lovely - supportive and comfortable.

the only thing I'd say on shoes is make sure they aren't slippy at all, and maybe even provide good ankle support; you're carrying extra weight on regular size joints, so especially make sure joints are well-supported.