Episode 8 - Can you walk for 30 minutes a day ?

• Weekly Review
  • Went from 76.2 to 73.1 in 3 days !!!
  • Learning curve = Weigh weekly on the same day in the same place and roughly the same time !!!
  
  
• 5 reasons why you should walk
  • 1. Sitting - silent killer - may be causing cancer, diabetes and increased risk of heart disease according to research
  • 2. Build Stamina and improve balance
  • 3. Burn Calories - not the same as heavy exercise but makes your tummy rumble on a fast day and burns fat !!
  • 4. Healthy Heart - elevating your heart rate above normal
  • 5. Challenge yourself - try and beat what you recorded previous week or walk further / more time
  
  
• 5 reasons to motivate you to walk
  • 1. Four legged friend - get a dog if you have time for them. It is the best motivator !! You are accountable to someone else !!!
  • 2. Goal - find a reason to walk to somewhere like a village pub / cafe / restaurant ( not on fast day !!)
  • 3. Record your progress to encourage improvement and as you lose the weight it will get easierr
  • 4. Quicker to lose weight / encouragement to try something else - all additional exercise encourages more fat burn so better weight loss. Also may encourage you to try other things due to confidence and much fitter
  • 5 Good pair of shoes / socks - Look after your feet. Worth investing in good walking shoe / trainer and socks. Look at sock recommendation in https://www.tdpod.com/Resources
  
  
• How to go about it
  • If unsure whether your are able to ask a medical professional
  • Start small and build up 1 minute every other day to 30 minutes
  • Try 30 minutes for a few weeks / months
  • Try and build up to 45 minutes when you are confident
  • Try to do this daily
  • If you go out in the wet invest in a good, waterproof coat !!
  
  
• Ideas for new episodes / anything you would like to know
  • E-mail me at ben@tdpod.com or fasting.pod on instagram
  
  
• Next week
  • Looking at how to approach your fast days and non-fast days regarding menus and food
  
  
• May the fast be with you !!!