North Carolina Department of Correction News - March 1999

For your health

Walking can do wonders for your health

Why walk?

The truth about walking

The truth about walking

Myth:

I was born with a lousy metabolism, destined to be fat for life – just like my parents.

Truth:

No one knows how much of your metabolism is inherited vs. environmentally determined. Scientists still argue over whether learned behavior or genes are the dominant controlling factor. Regardless of the outcome, one thing is sure: we all can modify our lifestyles to improve our metabolism. So stop blaming your genes. Get out there, and do the best your can do with what you've got.

Myth:

You must exercise 30 continuous minutes to burn fat and lose weight.

Truth:

If this were true, people doing 29-minute walks would be hurting. The fact is, any walk you take – even if only five minutes – helps your metabolism. That's because all walks require muscles to burn fuel.

Myth:

Wait at least an hour after eating to exercise.

Truth:

People who walk instead of sitting after eating can help avoid post-meal drowsiness, fight off the temptation of dessert, burn hundreds of extra calories and improve digestion. Just keep the exercise moderate because your digestive system will be calling for its own increased blood supply.

Myth:

By cutting back on calories, you can lose a quick five pounds in a week.

Truth:

Numerous research studies have shown that diet alone will not produce lasting, real weight loss. Exercise and low-fat lifestyle are the key factors in losing weigh. Rapid weight loss is mostly water loss plus muscle breakdown. To lose real weight (fat) set a goal of no more than one pound per week. The sensible way to drop one pound of fat is to increase your daily physical activity and decrease the fat in your diet. It's the quality of calories that really counts.

Myth:

Five-minute walks are worthless.

Truth:

It's amazing what five minutes can do for your body. Besides burning 25 extra calories (or 2.5 pounds of fat per year), these walks help oxygenate your brain and energize you. Too often we make the excuse that we don't have a full 60 minutes to walk or exercise. So what's your excuse for not getting out there for five minutes?

Myth:

You have to walk fast in order to lose weight.

Truth:

Not too fast, not too slow. All walkers have a pace that's just right for them – the one that's fast enough to be worth their while, yet slow enough to prevent injury, overuse and discomfort. The key to walking is consistency and duration. The more you walk, the more benefits you receive. u

— Office of Staff Development and Training


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