Weight Loss

Walking for weight loss is one of the best ways to start losing weight. Walking isn’t just good for weight loss; it has incredible mental health benefits as well.If you haven’t tried walking for weight loss before, give it a try this year and realize all the fantastic benefits walking for weight loss has to offer!Benefits of Walking for Weight LossEveryone can walk for weight loss! It’s a great way to lose weight and keep it off because it’s not a fad diet or an unsustainable exercise plan. In terms of equipment, you only need a comfortable pair of running or walking shoes and clothes.Physical benefitsWalking is a low-impact activity. That makes it a safe activity for people that struggle to run, get injured easily, or are overweight. Walking mostly burns fat when performed for durations longer than 30-minutes. Walking for weight loss can even improve your cholesterol levels!Check out this calorie burn calculator to see how many calories you burn in an activity.Mental health benefitsWalking for weight loss has proven mental health benefits[1]. Had a stressful day at work? Go for a 30-minute walk and feel the stress melt away. Kids and partner on your nerves? Go for a walk and reset your mind while taking care of your body. Put on a podcast, listen to music, listen to an audiobook and take the mental health benefits even further!How to Walk for Weight LossWalking for weight loss is easier than you think. You could start by estimating how much you currently walk or do other physical activities and then aim to add a half-hour more per day most days of the week. Here are some considerations if you’re considering running if you’re overweight.Where to Walk for Weight LossWalking in parks and other green spaces has tremendous mental health benefits[2]. People who walk in green spaces report having more self-esteem and better overall mood. People also report “feelings of anger, depression, tension and confusion all significantly reduced and vigor increased[3].” Try to walk in green spaces like parks, hiking trails, mountains and beaches for an extra mental health boost.Even walking in a shopping center has proven to have benefits for older people[4]!Still have questions about walking for weight loss? Check the frequently asked questions below:Walking for Weight Loss: FAQ1. Can You Lose Weight by Walking for Weight Loss?Yes, walking for weight loss works! Walking for extended periods at a conversational pace will mostly burn fat. The key to walking for weight loss is to increase how many calories you burn and how many calories you consume per day. For example, you could maintain your current diet and simply add 30 minutes more walking per day than you are currently doing. You would eventually lose weight this way. However, if you are trying to lose weight, you probably also need to look at your current diet. Chances are you are consuming too many calories, which has led to the need to lose weight. The good news is that by trimming some calories and walking for weight loss, you will increase the rate at which you lose weight! You burn more calories from walking, and you consume fewer calories overall. Get the facts on healthy weight loss.It’s hard, and it might be uncomfortable for a little while, but stick with it and believe that you will do it!Check out our best diet and weight loss tips!2. How Many Steps a Day to Lose Weight Walking for Weight Loss?The short answer is more than you are currently doing. 10,000 steps are roughly equal to 2,000 – 3,500 calories (about a quarter kilogram to half a kilogram of body weight). If you add an extra 10,000 steps per day (about a half-hour of walking), then you will likely lose about a quarter kilogram of body weight per week just by walking a little bit more each day.If you’re new to fitness, 10,000 steps (half-hour) may seem like too much. That’s okay. Start with just 1,000 steps more each day. Add more steps each day as you get fitter and your body can handle it. Go slow and be patient: being overweight doesn’t happen in a day, and it won’t be fixed in a day. 3. How Much Walking for Weight Loss?The short answer is more walking than you are currently doing. Try for at least 30-minutes of walking for weight loss per day. If you can’t start there, start with just 10 minutes and work your way up. There is no upper limit other than what your schedule allows and what your body can safely handle. If your schedule gets in the way of walking for weight loss, break up your walks. Instead of going for an hour-long walk, try 2 30-minute walks. Sneak in walks by parking further away, walking to places you might otherwise drive, or walking with friends, family or pets.Don’t sweat the details—just start walking!4. Does Walking for Weight Loss Burn Fat?Yes, walking for weight loss burns fat. It also burns the other two macronutrients, carbohydrates and protein. The first few minutes of walking will burn primarily carbohydrates. However, your body will prioritize burning fat after around 30 minutes. 5. Running Vs. Walking: What Burns More Calories?It’s a little complicated, but running burns more calories than walking. However, you can walk longer than you can run, leading to more total calories burned. If running hurts your joints, try walking for weight loss. Walking for weight loss is also a great way to build up your body to try eventually running.6. Is Walking for Weight Loss the Quickest Way to Lose Weight?No. But it is one of the more sustainable and achievable ways to lose weight. If you’re serious about losing weight and being healthy it’s going to take time and commitment. Shortcut the shortcuts and commit to getting healthy this year by walking for weight loss.*** More

These wheelchair exercises and full workout will help you begin your fitness journey or continue on it if you’re an athlete with an impairment that requires you to use a wheelchair. Maybe you are even thinking of trying a wheelchair racing event or other wheelchair sports. Whatever your goals, this wheelchair exercise workout will get your going and challenge you! First, learn why wheelchair exercise is like any other exercise program.Wheelchair Exercise Isn’t Fundamentally DifferentThe basics of fitness do not change just because an athlete happens to use a wheelchair. All athletes need to build a solid aerobic engine. All athletes need to develop functional strength. We are all athletes, and we build fitness in unique ways—wheelchairs don’t change this.Our bodies do not care if you use a wheelchair, a prosthesis, have a visual impairment, etc. As far as fitness is concerned: energy goes in, and energy comes out. All athletes must constantly monitor their body to see how it is reacting to workouts. Athletes need to ensure they don’t overwork muscles or overtrain. Check with your doctor before beginning any new exercise program.With that in mind, try this wheelchair exercise workout!Wheelchair Exercise WorkoutWarm-up Start every workout by warming up soft tissue and mobilizing the joints and muscles to be worked. The goal of the warmup is to raise your body’s temperature so ork up a light sweat. Get in the right mental space by doing mental exercises (disregard the title of the linked blog post—these exercises are for all athletes).Warm-up Wheelchair ExercisesTriceps stretch (stretches your triceps, upper back and shoulders): Keep back straight and your arms at your sides.Lift one arm up overhead, and then bend your elbow and reach your hand down your back as far as you can. Use your opposite hand to give gentle assistance until you feel a stretch. Exhale and hold for 2-seconds.Relax and return to the starting position.Complete the set on one side before repeating with the opposite arm.Trunk Rotation (stretches your trunk and hips):Sit on the ground with legs straight.Cross right leg over left, bending the knee and placing the right foot on the ground to the outside of the right knee.Twist trunk to right placing the left elbow on the outside of the left knee.Exhale and hold for 2-seconds, relax and repeat six times.Trigger Point – Chest (releases tension in your chest):Press a trigger ball (tennis ball, for example) against your pec just above your armpit with your opposite hand.Adjust your position until you find a sore point.Holding pressure on this spot, slide your free hand overhead and back down.Re-adjust your position and repeat the movement on any other sore spots you find.Complete the set on one side before repeating on the other side.Ys – (works your shoulders and upper back):Raise your arms overhead to form a Y. Keep your torso tight and thumbs back.Glide your shoulder blades towards your spine and pull arms slightly back.Return to the starting position.Repeat six times.Ts – (stretches your chest):Raise your arms overhead to form a T. Keep your torso tight and thumbs back.Glide your shoulder blades towards your spine and pull your arms slightly back.Return to the starting position.Repeat six times.Ws – (works your shoulders and upper back):Raise your arms overhead to form a W. Keep your torso tight and thumbs back.Glide your shoulder blades towards your spine and pull arms slightly back.Return to the starting position.Repeat six times.This comprehensive warm-up will help prevent muscle spasms and cramps.Compound Movements Wheelchair ExercisesBalance the workload across the body by breaking the workout into the two primary muscle groups to be worked: core and upper body. To further spread the load across each muscle group, focus on the arms’ arms’ direction during the exercise.Compound Movement ExercisesOverhead Press – Dumbbell (Works your shoulders):Back straight, chest up, holding a pair of dumbbells at your shoulders with your palms facing forward.Press the weights overhead while keeping still.Lower the weights to your shoulders.Do two sets of eight reps (2×8).Row – Cable (Works your upper back, shoulders and torso):Attach two handles to the cables. Sit facing the machine, just farther than arm’s length away.Keeping your torso stable, pull the handles to your body by driving your elbow back and close to your torso.Return to the starting position.Continue for the full set.Complete two sets of eigh reps (2×8).Core Movements Having a strong core makes everything in life more manageable. For athletes that use wheelchairs, a strong core means more rotational stability and a strong base for propulsion.Focus on rotational, diagonal pattern movements. Do moves that go from high to low. Then do moves that start low and go high. Core Movement Wheelchair ExerciseRotational Lift – Low to High (works your shoulders, triceps and torso):Attach a rope handle to a low cable pulley. Holding the rope with both hands, sit with your side to the cable machine.Rotate your shoulders and arms toward the machine.In one continuous motion, pull the handles toward your chest, rotate your shoulders away from the machine and push the rope up and away.Reverse the movement back to the starting position.Complete the set on one side before repeating on the other side.Complete two sets of eight reps (2×8).Isolated Movements Wheelchair ExercisesIsolated movements build strong and defined muscles. Due to the focus on one muscle, few reps and sets can be completed before the muscle tires. To work specific muscles, begin with bicep curls, lateral raises and triceps extensions.Isolated Movement Wheelchair ExercisesBicep Curls – Alternating Dumbbells (works your biceps):Sit holding dumbbells in each hand at your side.Keeping your elbows at your sides, curl one dumbbell up to your shoulder.Lower the weight back down to the starting position. Repeat with the other arm.Continue alternating for the full set.Complete two sets of eight reps (2×8).Tricep extension – Dumbbell (works your shoulders):Hold the dumbbell slighly behind your head with your elbows bent.Extend both elbows to push the dumbbell overhead.Bend your elbows to return to the starting position.Continue for the remainder of the set.Complete two sets of eight reps (2×8).CardioThe goal of cardio work is to elevate your heart rate for an extended period of time.You could do this by doing a resistance movement at a low resistance for several minutes. One amazing cardio exercise for athletes that use wheelchairs is to head out for an extended time on your wheelchair. The movement is inherently aerobic! You could also try using a hand ergometer or swimming.If using a resistance machine for cardio, set it to low resistance. Perform the movement for 10 minutes to start and work your way up to 20 minutes.Cool-DownA massage is great for cool-down. Focus on areas that feel like you really worked them. A massage tool is sufficient but a professional massage can do wonders for your recovery.Perform the same exercises as in your warm-up to stretch out worked muscles and get your body’s recovery process kickstarted.Include these muscle-boosting foods in your post-workout meals to recover quicker and build muscle.Help us produce better content for you. What fitness and health topics specific for athletes with impairments would you like to learn? Leave a comment:*** More