How to make walking into better workout

Sheepdish1

Hi,
I have a knee injury which means I can’t cycle or run. I can’t run on concrete anyway as it causes bad shin splints for me even when I wear the correct footwear.

I have put on 7lbs over the last two months from gorging on bad foot, over indulgence and not exercising. I wouldn’t look overweight but can feel the extra weight on legs arms and hips.

Is there any way that I can make walking more challenging? I don’t live anywhere near hills. Are there weights that I can buy to make it more difficult? And would this help tone me up ?

I like the walking and don’t enjoy the gym and can’t commit to classes so I would like to add more challenge to my hourly walk that I’ll be doing 4 times a week. Think I’m going to offer to walk dogs just to keep it up!

So I’ve 8lbs roughly to lose and would like to tone up too! Please advise thanks

also would love recommendations of workouts for girls on YouTube! It’s difficult to sift through so many!

Thanks a mil!

seannash

Sheepdish1 wrote: »

Hi,
I have a knee injury which means I can’t cycle or run. I can’t run on concrete anyway as it causes bad shin splints for me even when I wear the correct footwear.

I have put on 7lbs over the last two months from gorging on bad foot, over indulgence and not exercising. I wouldn’t look overweight but can feel the extra weight on legs arms and hips.

Is there any way that I can make walking more challenging? I don’t live anywhere near hills. Are there weights that I can buy to make it more difficult? And would this help tone me up ?

I like the walking and don’t enjoy the gym and can’t commit to classes so I would like to add more challenge to my hourly walk that I’ll be doing 4 times a week. Think I’m going to offer to walk dogs just to keep it up!

So I’ve 8lbs roughly to lose and would like to tone up too! Please advise thanks

also would love recommendations of workouts for girls on YouTube! It’s difficult to sift through so many!

Thanks a mil!

Add a weight vest or at a stretch a backpack with some heavy books (if you can comfortably carry it)
Also ankle or wrist weights.

Duke of Url

seannash wrote: »

Add a weight vest or at a stretch a backpack with some heavy books (if you can comfortably carry it)
Also ankle or wrist weights.

im looking at Ankle weights. Any recommendations?

Sheepdish1

Is there anywhere that sells affordable weight vests? A lot of them are coming through at €60-€80! That is a good idea about the books. I could even put 4litres of milk in the bag which might be more comfortable!!

The ankle weights sound great. Again if you’ve any where that you know sells them affordable please let us know!

Happy4all

Sheepdish1 wrote: »

Hi,
I have a knee injury which means I can’t cycle or run. I can’t run on concrete anyway as it causes bad shin splints for me even when I wear the correct footwear.

I have put on 7lbs over the last two months from gorging on bad foot....


Not sure eating your foot is a good idea in the circumstances

Duke of Url

Sheepdish1 wrote: »

Is there anywhere that sells affordable weight vests? A lot of them are coming through at €60-€80! That is a good idea about the books. I could even put 4litres of milk in the bag which might be more comfortable!!

The ankle weights sound great. Again if you’ve any where that you know sells them affordable please let us know!

I’m looking on Amazon at the moment

Alf Veedersane

You don't really need to make the walking more challenging. The main reason the weight has gone up is the bad food and over indulgence. The lack of exercise is secondary.

Improve the diet and just walk and you'll be fine.

Outkast_IRE

For shifting weight walking alone is often not enough. Ideally you would need to combine it with some bit of weights or even body weight exercise.


With your injury history i would honestly say try some beginners yoga and try and stick with it. There are plenty of videos on youtube from the likes of Yoga with Adrienne and similar that have a full range of sessions from beginner to advanced, these will help you build some core strength, increase you flexibility and over time may help reduce the issues you have with your knee.



Yoga mats are cheap, all you need outside of that is a tablet or TV you can watch the video on and follow it.

punisher5112

Exercise bike one that you sit back into.

Row machine also could be good.

If you can walk up hills would be obviously better then flat terrain.

The Bishop Basher

Alf Veedersane wrote: »

You don't really need to make the walking more challenging. The main reason the weight has gone up is the bad food and over indulgence. The lack of exercise is secondary.

Improve the diet and just walk and you'll be fine.

Couldn't agree more..

This has been my own experience too.

OP - I'm in a similar situation to yourself. It's 90% diet so sort that out and you're pretty much there.

I also have had to give up running with a bad knee so now I just walk fast. It's not the same but it feels good, keeps the head clear and will give you a bit of leeway for that ice cream, fry or couple of pints.

Alf Veedersane

Outkast_IRE wrote: »

For shifting weight walking alone is often not enough

Yes it is....if the eating side is in check

pm9999

Weight vests were in Aldi today for EUR 25.
[URL=]https://www.aldi.ie/black-blue-weighted-vest/p/099429323763501[/URL]

First on sale 2nd Jan, so may disappear soon. You may need to run, or at least walk quickly ......

punisher5112

If one has a knee problem, adding weight is a terrible idea.

Sheepdish1

Alf Veedersane wrote: »

You don't really need to make the walking more challenging. The main reason the weight has gone up is the bad food and over indulgence. The lack of exercise is secondary.

Improve the diet and just walk and you'll be fine.

I know that but food is only 80% why someone gains weight and becomes flabby! The food is the easy thing to change but I need to exercise to tone up

Sheepdish1

Outkast_IRE wrote: »

For shifting weight walking alone is often not enough. Ideally you would need to combine it with some bit of weights or even body weight exercise.


With your injury history i would honestly say try some beginners yoga and try and stick with it. There are plenty of videos on youtube from the likes of Yoga with Adrienne and similar that have a full range of sessions from beginner to advanced, these will help you build some core strength, increase you flexibility and over time may help reduce the issues you have with your knee.



Yoga mats are cheap, all you need outside of that is a tablet or TV you can watch the video on and follow it.

Ok that is a good point. I won’t do anything before speaking to physio but feel he may say that. Actually now that I think of it I think he said it was caused by carrying uneven weight, eg carrying really heavy things in bags to my car etc

Alf Veedersane

Sheepdish1 wrote: »

I know that but food is only 80% why someone gains weight and becomes flabby! The food is the easy thing to change but I need to exercise to tone up

Food is 100% of the reason why someone gains weight. You're taking that 80/20 thing for losing weight and applying it in reverse.

Sort the food and walk is all you need.

Sheepdish1

The Bishop Basher wrote: »

Couldn't agree more..

This has been my own experience too.

OP - I'm in a similar situation to yourself. It's 90% diet so sort that out and you're pretty much there.

I also have had to give up running with a bad knee so now I just walk fast. It's not the same but it feels good, keeps the head clear and will give you a bit of leeway for that ice cream, fry or couple of pints.

Yeah that’s it! Even if you’re good 85% of the time it is reasonably easy to shift weight

Sheepdish1

Alf Veedersane wrote: »

Food is 100% of the reason why someone gains weight. You're taking that 80/20 thing for losing weight and applying it in reverse.

Sort the food and walk is all you need.

Yes good point!

It’s really so easy .... eat more energy than you use and you gain weight!