FitSugar

3 Ways Walkers Can Benefit From Going Barefoot

Jenny Sugar — Thu, 10 May 2012 13:57:41 PDT

If you're into running, there's no doubt you've heard the buzz about barefoot running. It's become trendy for a reason: running barefoot can help you have better form and technique, preventing injury and pain. Runners aren't the only ones who can benefit from ditching their footwear. If walking is your exercise of choice, here are some reasons you'll want to try going barefoot.

Active and engaged muscles: Slipping on shoes may protect your feet from dangers, but it also means the muscles in your feet don't have to work as hard. The cushioned sole of a shoe absorbs all the sensations and pressures, which means your feet have become more passive over time. Because weak muscles are more prone to strain, pain, and injury, walking barefoot allows you to engage your body more, making feet stronger and better able to handle workouts.
Better walking form: One way a walker can have incorrect form is by roughly pounding the ground with each step. Cushiony sneakers absorb the force, so you're not even aware that you may be walking incorrectly. Remove your shoes and you'll instantly walk lighter, causing less jarring impact on your joints. Even though walking is considered a low-impact sport, it's still hard on your feet. Improving form means less risk for injury.
Busting through the walking plateau: Walking the same way, day in and day out, means using identical muscles every time you head out for a walk. Your body quickly strengthens the muscles in use, easily adapting to the demands placed on them. Without the opportunity for new challenges, muscles won't become stronger and can actually become injured from overuse. Walking barefoot forces your body to use other muscles not normally used when walking with sneaks, which helps you achieve a more effective and different type of workout. You'll especially feel the difference when walking barefoot on different surfaces.

Keep reading to learn how to start barefoot walking.

3 Reasons to Take Your Walk Outside

Jenny Sugar — Fri, 04 May 2012 01:50:28 PDT

Walking briskly is a great option for those looking to do a low-impact workout that's easy on the joints or one you can squeeze into your workday without needing a shower afterward. You could hit the gym and walk on a treadmill, but if you want to burn more calories, here are three reasons you should take your walking feet outside.

A treadmill belt is flat, consistent, predictable, and constantly moving. All these factors mean it doesn't take much effort to propel your body forward with each step. On the contrary, if you take a walk outside, you're constantly having to react to uneven terrain, or dodge obstacles such as people, holes, or sticks. This taxes your muscles more than using a treadmill, which translates to extra calories burned per minute. To increase your calorie burn even more, walk on trails or in the sand rather than sidewalks or paved bike paths.
You can pump up the incline on your treadmill to work your butt and thigh muscles, but you can find even steeper hills outdoors. The steeper the incline, the more calories you'll burn, so when you head outside be sure your workout includes some major hills.
Stepping outdoors for your workout is much more inspirational than a repetitive walk on your gym's treadmill. The gorgeous scenery, fresh air, and constantly changing environment has been shown to inspire people to walk longer. Increase the duration of your workout, and you'll end up burning more calories.

Walk This Way: The Benefits of Walking

FitSugar — Wed, 04 Apr 2012 10:39:10 PDT

Around here, there's no exercise we don't love. Yoga, running, and rock climbing all have a place in our hearts. But we don't discount the most unassuming exercise of all, walking. It's a great no-fuss way to exercise (all you need are comfortable walking shoes!), and a moderately intense pace - 100 steps per minute - is the key to losing weight.

If you're in the mood for taking advantage of the season's long nights with more walks, investing in a pedometer is a good idea. You'll know exactly how many steps you take each day, which can keep you on the right track with your goals. In honor of National Walking Day (today!), here are some more benefits of walking that you can look forward to!

It's a moderate calorie burner. Walking at a 20-minute-mile pace burns about 103 calories every hour, which is not too shabby. And if you pick up your pace, you can burn a few calories more an hour - a 15-minute-mile pace will burn about 118 calories. Add a few more movements to your walk, and you've got a veritable cardio routine going on.

Check out more benefits of walking after the break!

5 Simple and Affordable Pedometers For Your Everyday Needs

Heather Dale — Mon, 17 Oct 2011 14:05:34 PDT

It's recommended that women between the ages of 18-40 should be focusing on getting 12,000 steps per day in order to keep up with their fitness goals. If you already consider yourself an avid walker, or perhaps speed walking is how you get your heart rate up each day, do you use a pedometer to track the amount of steps you're taking? Twelve-thousand steps is equivalent to about six miles, but if you really want to watch your progress (and monitor your heart rate and calories burned as well), here are some no-frills, inexpensive pedometers that do just that!

Source: Flickr User Giorgos Michalogiorgakis

How Frequently Do You Walk the Pooch?

PetSugar — Wed, 20 Jul 2011 04:56:34 PDT

Yesterday I overhead a very loud person on the phone saying that her dog was walked every three hours. That seems a little extreme, but it has got me thinking and wondering if this is the norm in your house.

Got an Unruly Toddler Who Runs Like the Wind? Here's What to Do

Heather Dale — Mon, 11 Jul 2011 08:16:44 PDT

My nephew is as sweet as sweet can be. But, from the moment I take him outside to go for a walk, it's like chasing after an Olympic runner. I can't figure out how he can shift so quickly from being calm and collected to acting like someone who just escaped from a mental asylum.

I've learned that once kids begin to walk, they no longer want to feel the restrictions of a hand, a stroller, a harness, or anything else that undermines their new-found freedom. But because a parent's number-one priority is the safety of her child, it's often difficult to keep a toddler close and safe while still allowing them to roam free.

Be Clear About What You Want First things first, you should always stress to your child that they need to stay with you. Especially in crowded areas, where a child should be no more than three feet away from you. Every time you cross a street, hold hands, look both ways, and proceed to cross the street - explaining every time why it's important to do so. Eventually holding your hand will become second nature for your child.

Here are more helpful tips.

Walk, Don't Talk: Follow My Lead to Keep Other Dogs at Bay

PetSugar — Tue, 31 May 2011 05:40:42 PDT

If you've ever dealt with a pup with leash aggression, I know this issue tugs at you. Even the most wiggly, happily wagging tail dog can turn into a whole different animal when approached by another pet on leash. While it's easy to say - directed at the dog, but loud enough for the other person to hear - "No, we can't say 'hi' right now" - there are a few nonverbal signals you can give, or read, when it comes to an on the street meet 'n greet:

Shorten a leash. The quickest way to let a stranger know to keep her dog away is if you quickly shorten the leash, either a retractable, or grabbing the standard lead in a spot closer to the dog's collar with the opposite hand (as seen here). Likewise, you can simply scoop up a small pooch. Both signals let others know that you would prefer to keep your pet closer to you.

Change hands. If you're walking with a dog closest to other pedestrians, simply position the dog on the opposite side of the approaching dog so it's harder for the pup to see and attempt to tug towards the other dog, putting more distance between them.
Cross the street. Another option is to cross the street entirely, or walk and stop in between parked cars until the person passes by, eliminating any contact whatsoever.

Got the Day Off? Get Out With Your Pup!

PetSugar — Mon, 30 May 2011 03:32:39 PDT

It's Memorial Day and I'm using today to take an extra long walk with my Boston. He's a fairly energetic dog who can walk quite quickly (as long as it's not too hot), and we're gonna go on a street roaming adventure! I know some of you have big dogs and others have little ones, so everyone's speed needs will be different. Here are a few tips to keep in mind when taking to the streets with your pups:

Make sure you walk at an appropriate tempo! If your pet is huffing, wheezing, or trying to stop, he may be trying to tell you something - you both can slow down and smell the roses.
If your dog is tugging and pulling the leash, he may not be acting naughty, he could just need more exercise. Walking quickly, or even jogging, with higher energy breeds can help them work off steam and (hopefully) be a bit calmer when it's rest time!
Some pooches, North included, enjoy mixing it up. Try walking quickly for part of the time, and more of a stroll for the rest. This allows doggies, and you, to burn off a tad more calories, but not come home totally pooped. I like to walk on a street busy with people, then duck onto side streets for this purpose. On the busy streets, we have to navigate the crowd and my dog wants to sniff "hi," but on those quiet streets, he's ready to pick up the pace!

As always, if it's hot where you are, carry water and take breaks on any long walks. Getting fit should be fun for you both!

Whatchu Lookin' At? 5 Dog Walk Distractions

PetSugar — Tue, 17 May 2011 11:27:13 PDT

Between potty stops and smell breaks, you can end up short on exercise and long on time when walking a pooch! To help us out, I've rounded up the five categories I'd consider the top distractions for dogs. Check out the slideshow to see my tips for dealing with each type. Happy trails to you!

Do You Wear a Pedometer Daily?

FitSugar — Mon, 11 Apr 2011 11:10:50 PDT

With so many fitness devices sporting GPS capabilities, clipping a pedometer to your waistband can seem a little antiquated. That's why I am loving the tiny iPod Nano; it has a built-in pedometer and fits easily into any pocket so you can count your steps on the down low. Recently on vacation in Paris, to rationalize my afternoon trysts with French pastries I slipped my Nano into my pocket daily before exploring the city's cobblestone streets. I was impressed to see that after a day traipsing around the gardens in Versailles, I took 26,572 steps.

Now that I am back to blogging (read "deskbound"), I have to work a little bit harder to reach the recommended daily 10,000 steps. And my iPod pedometer is just the inspiration I need to get up and get moving during the day since sitting for too long is bad for your health and waistline. What about you?