“Walking” A Great Exercise for Weight Loss & Fitness, If You Know These Secrets!


♪ Bob and Brad, the two most famous ♪ ♪ Physical therapist on the internet ♪ – Hi folks. I’m Bob
Schrupp, physical therapist. – Brad Heineck, physical therapist. – We are the most famous physical therapists on the internet. – You know, opinion of course Bob. – Walking, in quotes. A great exercise for
weight loss and fitness. If you know these secrets. – Great. Bob, it’s Spring time right now. And, its been a tough winter. – Aw, its been an awful winter. – And, people are thinking
about getting on walking. This is particularly gonna be helpful for someone who hasn’t
walked as an exercise and wants to get into
it, or someone who has and you wanna pick up to do ideas. – We’re gonna give you a few hints. By the way, if you’re new to our channel please take a second to subscribe to us. We provide videos on stay
healthy, fit, pay free and we want to make you a better you. You’re also gonna want to join us on our social media channels. Especially, if you go to
Bob and Brad our website ’cause we’re always doing a giveaway. Right now we’re giving away
the East Hills Fitness Roller. It’s actually a three in
one, they call it four in one ’cause the case. But, you can get a roller
and inside the roller it actually has a rolling
stick and a massage ball. – And these are all for
rolling your muscles like the 6 inch foam roller but this is a real nice combination so you can do it from
all different aspects. – This is really a good deal. The price is like 25 bucks and
shipping is a couple bucks. It’s really well made, I really like it. I think it’s a great deal. – It is. So, there you go. By walking, walking, walking. People after cardiac surgery, often times one of the
main exercises is walking. My mother used to walk and I could not even keep up with her. – Oh, Sure. – Yeah, she was about 60
years old and I was, what? 40 or whatever. – Yeah I know people that I’d actually literally have to run
to keep up with them. (Laughter) – Walking can be an aerobic exercise. It’s not so hard on your
joints like running. It gives you a chance to
relax but there’s some.. – Well, you just did the study. You had a video Brad, on how if you walk for an hour and a half it actually decreases your rumination, and stress levels, and depression. – Right. Actually, that was related
to where you are too. – Right. You had to walk in nature for that. – Right, right. But if you don’t live near
a nature forest or whatever, any walking is gonna be good. As far as weight loss, walking can be real beneficial as well. But, if you don’t change your diet and you just walk, you
might lose some weight. But, if you really want to get after it you need to work them together. – Yeah, weight loss really
occurs at the table. Muscle building occurs in a gym. – Or out, out walking. – Out walking, right. – The first saying if you
wanna start a walking program, is plan on at least three times a week but probably five days a week. And then, when you plan
your walk could be really critical particularly
with the weight loss. One idea is if you walk right
after you get done eating. I don’t know about you,
but when I get done eating often times I kind of have that anchor for sweets. – Desire for sweets. – Yeah, something a little
sweet just to top it off. What’s a few chocolate chips? Which leads into another
chocolate chip cookie. You know, one, two, three, four, maybe. – Once it starts spiraling
it goes. Doesn’t it? – Oh my gosh, yeah. Then you sit down and watch T.V. and then you feel kinda like, aw. – Yeah, what did I do that for? – After you get done
eating, put the dishes away, head right outside and get your walk in. – I’m gonna make a suggestion Brad. If you haven’t ever walked before and you’re just starting this. Some of the best ways to start something is to really, really start small. – Right. – And say, I’m gonna walk. Seriously Brad, I’m gonna walk for one minute today. – Okay. If you get out then you go a little more than a minute, but I’m gonna
walk for at least one minute. – Right. – You know, do that the five days a week. Maybe do it three days
a week the first time. – Sure. – But, start getting you into that habit and then eventually you can say, maybe I’m gonna go up to five minutes now. – Right. – Keep it at a manageable
level that you won’t go, aw, I’m gonna make it an hour today? – Right. You go out, you do the long walk. You end up with sore feet,
you got a hip problem because you’ve overdone too much too soon. So, that’s a really good point. Once you establish that you can either use time or a distance. You might say, I’m gonna go the end
of the block and back, and then maybe go two blocks and back. But, you don’t want to
progress too much too fast. They say 10 to 20 percent per week. Let’s say you’re already
in shape a little bit and you walk mile. That usually takes 15, 20
minutes for the average person. The next week you’ll go
maybe a mile and a quarter. Not more that. So, you’re not gonna progress
from a mile to three miles. – It even allows the body to adapt. If you, again, were not a
walker you wanna make sure that you’re not gonna develop shin splints and plantar fasciitis. You need the body to
adapt to your increase, your former mobility. – Now, if you’re watching this
and you’re twenty years old. You could probably speed
through this quite a bit faster. If you’re 50 years old,
60 or 70 years old, then you wanna pay close
attention to this and follow this. As far as how fast you’re gonna walk, you’re gonna start out
at a comfortable pace. Don’t worry about setting records or trying to get to the end of the block and back, and timing it. Just do it. – To me, again, it’s always
on establishing a habit here. Don’t worry about the
quality, like he said, Brad. Or the speed. I personally think you should do it at the same time everyday. – Sure. – That way it starts to become a habit. It’s like brushing your
teeth or combing your hair. If you change it all the time sometimes you’re gonna do it, sometimes you’re not gonna do it. You have to kind of know yourself. Some people are morning people and some people by the time
they get home at night, they’re too tired. So, they may not do it then. – Right. Sometimes you just gotta force yourself and then when you get done you say, boy I feel a lot better now. – Right. – I’ve had that happen many times. – Good to have a partner too. – Oh, absolutely. – They’ll keep you on track. – Yup, I’m gonna meet you
at the corner at this time and if you’re not there. You won’t do that to your favorite person. – Oh my wife, she walks with somebody and she goes, “I’m coming down to get ya” My wife says, she does, “I’ll be at your house in five minutes.” “No, I don’t wanna walk.” “I’ll be there.” – Knocking at the door. Yeah, keep each other in check. – Yeah, keep each other honest. – If you wanna have some
cardio vascular benefits to get your heart and lungs better then you’re gonna have to, after you’ve been walking for a while and you feel like you’re in shape, then you pick up the speed
needed to walk so that.. – You’re heart rate elevates. – Yup. You’re feeling like you’re
pushing that walking speed. You obviously want to
stay safe and upright. That’s a good thing. You should be able to talk
to someone next to you. – Comfortably without losing your breath. – If you cannot do that then you might be pushing it too much. Footwear. You’ve talked about
shin splits, foot pain, knee pain, hip pain. All those can be contributed
by improper footwear. – And that can sideline you. You can be starting off and you’re like, oh it’s going great. A lot of my family members, my sister she got some Plantar fasciitis and she had to stop walking. It’s a real bummer, you know what I mean? – Get the right footwear. – We’ve done a video. – Yeah we’ve got a real nice video. I actually brought in
the three different types of shoes there are. Whether it’s a cushion shoe, for pronator, if you’re flat footed and how that relates to what kind of shoes you’re gonna buy at the store. Sometimes sales people
are not aware of this. So, it’s a good educational thing. If you google, ‘Bob and Brad. How to
choose proper running and walking shoes.’ We’ve got a nice video. We’ve got the shoes and we
go through it step by step and you’ll get well introduced to what kind of shoes you may need to buy. – Very important. Even for it you have like knee pain. You wanna have a little
more of a cushion shoe. It’s gonna take some of
the stress off of that. – Right, exactly. Now, if you’ve been walking. You started this program,
it’s a month or two into it. Maybe you’re up to
three miles and you just don’t have time to walk any farther and you don’t want to but you want to increase
the intensity some how. Then you can, if you want
to be more aggressive, you can get some hand dumbbells like this. I would start out with probably one pound or a half a pound. – You’d be surprised how
it enhances, it multiplies. – You’re gonna get the shoulders, the upper body is all
gonna get a good workout after about a half a mile
of walking with these. I’ve done it before. You’re gonna say, wow I’m glad I didn’t
get the next weight up. – Remember good posture
when you’re doing this ’cause it wants to pull
you over a little bit so make sure you’re really
working on your posture. – Which brings me to the next point. If you do want to get the
upper body worked out more and something to help with your posture get some walking sticks. That helps you. The taller ones, don’t get them down here. Now, the stick like this, the Booyah stick is nice and tall. You’re not gonna hands up in here. Usually when you’re hands are like this you’re gonna be just
above your elbow level. That tends to bring you up and then the weight of the stick and you know, you just get your rhythm. I’m over here. – Brad, where’d you go? Brad, where’d you go? – I’m coming back, don’t worry. You know, you’ll get
that down pretty quick. – You know what’s nice about having the Booyah stick though Brad with you? If someone comes to attack you. (Laughter) Show them what you do Brad. – Well, hapah! You take care of them. (Laughter) – I know one of these
days he’s gonna hit me. – No Bob, I’ll never strike
you with a Booyah stick. But, yeah there’s that alternative. Use the walking sticks. – You mentioned how it gives
you an arm workout too. – Oh, right. And, if you’re walking
in an uneven surface then it helps with your balance. Especially if you’re in the woods or you’re going up and down some hills, is where it really, having
those stick is beneficial. – If you’re having knee pain or foot pain, you want to avoid those
uneven surfaces and hills. You definitely want to go flat surfaces until that calms down. – Yeah, precisely. That’s definitely for the veteran, the person who’s really
got some experience and feels comfortable. – So get out there and walk. – There you go, enjoy the life.

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