Taking the First Step: How Walking is the Ideal Starting Point for Overweight Beginners
If you are significantly overweight, the idea of getting into an exercise routine can feel daunting and intimidating. You may be worried about injuries, self-consciousness at the gym, or simply have no idea where to begin. The great news is that just starting with walking is a simple, effective way to get your body moving without overexerting yourself.
Walking is an ideal physical activity for overweight beginners for many reasons. It gets you up and active without stressing your joints or muscles. You can do it anywhere without special equipment. And it provides whole-body health benefits, from strengthening your heart to improving circulation and mood.
The Benefits of Walking
The great thing about walking is that it provides so many health benefits, especially for people who are just starting to exercise. Even just going for regular, brisk walks can:
- Improve cardiovascular health – Walking gets your heart pumping and improves circulation. Over time it can help lower blood pressure and cholesterol.
- Aid weight loss – Walking burns calories, especially when done at a brisk pace. It’s an easy way to start shedding extra pounds.
- Strengthen bones and muscles – The impact of walking helps build stronger bones and maintain muscle mass. This can prevent osteoporosis and frailty.
- Boost mood – Walking releases feel-good endorphins that can improve your mood and reduce stress. Getting outside also exposes you to mood-lifting sunlight.
- Increase energy – Studies show that regular walking helps increase energy levels and combat fatigue.
- Reduce risk of chronic diseases – Regular walking can help prevent type 2 diabetes, heart disease, strokes, and certain cancers.
- Improve balance and coordination – Walking helps strengthen core muscles and prevent falls, especially important as we age.
- Easy to incorporate into daily routine – Walking is convenient to do anytime, anywhere. No equipment needed!
Getting Started with Walking
The key is to start small—literally start with whatever you can manage, no matter how short. If all you can do is walk to your mailbox and back, do that. From there, try to walk a little bit farther each day, even if it’s just a few more houses down the block. Don’t worry about timing anything at first. Focus on establishing a habit of walking each day, and gradually increase the distance and duration. Patience and consistency are crucial when you are first getting off the couch and incorporating physical activity into your routine. Start where you are, and progress will follow.
Staying Motivated
A great way to stay motivated and monitor your progress is to use a fitness tracking app or wearable device. Apps like MapMyWalk or smartwatches and fitness bands can count your steps, distance, calories burned, and more. Tracking your walking activity each day provides tangible proof that you’re sticking to your routine. You can even use the data to set small, incremental goals, like beating your previous daily step count or walking a little farther than the day before. Seeing steady progress over time is tremendously encouraging. These devices are available at a wide range of price points, so you should be able to find one that fits your budget. Technology can help keep you on track, provide accountability, and show the cumulative impact of your new walking regimen.
Smartwatches & Fitness Trackers We Like:
- Keeps track of your energy levels, Pulse Ox, respiration, stress, sleep, estimated heart, hydration and more.
- GPS-enabled to track your exact route and distance.
- Integrated music player pairs with any Bluetooth headphones/ear pods.
- 22mm quick-release band. Can be dressed up or down. Hundreds of different styles are available on Amazon.
- App is free. No monthly fees at all.
- GPS, Stress Tracking, Heart Rate Monitor, Sleep Monitor, ECG, Distance Tracker, Touchscreen, Calorie Tracker, Daily Workout Memory
- Band can be changed. Lots of colors and styles are available on Amazon.
- To take advantage of all features, premium membership is required (6 months included free)
- Wellness tracking, daily Stress Management Score, mindfulness sessions, relax breathing sessions, irregular heart rhythm notifications(2), SpO2(3), resting heart rate and high/low heart rate notifications, step counting (no GPS)
- Band can be changed. Lots of colors and styles are available on Amazon.
- To take advantage of all features, premium membership is required (6 months included free)
- Activity Tracker, Heart Rate Monitor, Sleep Monitor, Oxymeter (SpO2), ECG, Body Temperature Monitor, Fall Detection, SOS Button, Phone Call, Notification, Music Player, Elevation Tracker, Cycle Tracking, Accelerometer, GPSActivity Tracker, Heart Rate Monitor, Sleep Monitor, Oxymeter (SpO2), ECG, Body Temperature Monitor, Fall Detection, SOS Button, Phone Call, Notification, Music Player, Elevation Tracker, Cycle Tracking, Accelerometer, GPS
- Band can be changed. Lots of colors and styles are available on Amazon.
- To take advantage of all features, Apple Fitness+ membership is required (3 months included free)
- Requires an iPhone 8 or later with the latest iOS version.
* Prices and payment plans are those at time of publication and are subject to change. Click the links to check current prices and payment plans on Amazon.
Make It Enjoyable
Make your walks even more enjoyable by listening to music, audiobooks, or podcasts as you stroll. Choose entertaining audio that you save specifically for your walking time – that way you have something fun to look forward to during your daily constitutional! Having a distraction helps the time pass quickly and gives you an added boost of motivation. Before you know it, you’ll be so engrossed in the story or song that you won’t even realize how far you’ve gone. Let your favorite tunes or intriguing podcasts make fitness fun!
Managing Expectations
As you embark on your new walking regimen, keep in mind that the number on the scale may not immediately reflect your efforts. When starting a new exercise program, your body often retains fluid as your muscles adapt to the increased activity. So don’t get discouraged if the scale doesn’t budge right away – it doesn’t mean your hard work isn’t paying off! Focus instead on non-scale victories like having more energy, sleeping better, or feeling proud that you stuck to your routine. Developing sustainable, healthy habits takes time and consistency. If you stay patient and stick with your walking program, you’ll begin to see the scale reflect your progress as well. But don’t let it become the only measure of your success. This is about so much more than just a number.
Let’s Get Walking!
The most important thing is to be kind and patient with yourself. Making exercise a lifelong habit takes time. But as long as you start small and stick with it, you’ll be amazed at the progress you can make. You got this! Now go take a walk. 🙂
