FitSugar -- Healthy, happy you.

Walk Away From Your Chocolate Craving

FitSugar — Mon, 17 Nov 2008 03:00:00 -0800

If you crave chocolate intensely, know that you are not alone. Considered the most commonly craved food, chocolate now has a new proven adversary — walking. A recent British study involving a small number of chocoholics found that the simple act of walking reduced cravings for this cocoa derived delight. Walking briskly for 15 minutes not only reduced the blood pressure of study participants, but it reduced their cravings as well.

Next time you are craving chocolate, take yourself for a walk. I think this little trick might just work with any craving. Test it out and see.

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Would You Take Walking Lessons?

FitSugar — Fri, 14 Nov 2008 14:30:00 -0800

You walk into your yoga or Pilates class with a slouch, then for 60 to 90 minutes you focus on your body, your spine, your alignment. But when class ends, does all that postural awareness leave when you walk out the door? One Brooklyn-based yoga instructor, dismayed by his students posture before and after class, created walking classes. He explained that even if you do your yoga practice is flawless, walking around in a constant slouch your spine, hips, shoulders, knees, and feet will pay price of your poor posture. After teaching Pilates for years I can attest that learning how to walk correctly is a way to avoid odd overuse injuries, created from bad habits and faulty alignment. The majority of people don't pay attention to how they walk though, and many don't want to take the time to learn how to correct their flawed patterns. Most people want an instant fix. But think about it, if you take the 10,000 recommended daily steps, walking will affect your posture more than taking Pilates or yoga once a week. While I am intrigued by the idea of a walking class, I am not sure I would take one. I assume they cost the same amount as a group yoga class, but it could be helpful to have an outside eye analyze my gait. I am sure it could have a positive impact on running as well as walking l. I believe learning how to walk can really help with lower-back pain as well as knee and hip pain.But, what about you . . . Source

Would You Take Walking Lessons?

Yes. I think it would help my body pains.

Maybe, depending on the price.

Nope. I think it sounds silly.

Other — tell me in the comments section below.

ACTivism: Blue Planet Run

FitSugar — Thu, 25 Sep 2008 12:00:00 -0700

Now that Steptember is coming to an end, do you need an excuse to get moving in October? How about doing it to fund getting safe water to kids in Tanzania?

If that sounds up your alley then take the Blue Planet Run 30-Mile Challenge. All you have to do is donate $30 and pledge to run, walk, or cycle 30 miles in 30 days this October. That's only one mile a day; you can totally do that! You'll get the satisfaction of knowing that you moved a total of 30 miles (at least) in one month and your $30 pledge will then provide water to one person for life — it's a win-win situation. For more information, to sign up, and to donate, check out BluePlanetRun.org.

5 Ways to Keep Your Walk in Check

FitSugar — Tue, 23 Sep 2008 13:00:00 -0700

Walking is one of the best and easiest ways to fit a little extra exercise into your day. To really get the most out of walks, it's best to use proper form to reap all the benefits. Health.com created a great little how-to on the basics of walking the fitness walk. Here are highlights to think about the next time you're strutting your stuff:

Head: Look straight ahead, not down at the ground.
Arms: Relax your arms by your sides and swing them front to back, not out to the sides; your hands shouldn’t come up higher than your breastbone. On hills, bend your arms to 90 degrees for more pumping power.
Hips and waist: Stand tall and keep your hips positioned directly above your feet. Don’t lean forward or back from the waist, even when going up hills (although it’s OK to sit back slightly when heading downhill, as long as you keep your weight over your feet).
Legs: Stick with your natural stride length to help avoid shin pain, the most common complaint among walkers. To increase your speed, focus on taking quicker steps, not longer ones.
Feet: Land on your heel first, then roll through to the ball of your foot.

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Fit Tip: Add Plyometrics to Your Walk

FitSugar — Wed, 03 Sep 2008 10:00:00 -0700

Walking is one of our favorite ways to get moving. This is good news because it's a great method of getting some movement into each and every day. If you really want to get the most out of your walks, then it's time to step it up. Literally.

Adding plyometrics to your walking routine will bring variety and intensity to easy walking. Plus, adding intervals of jumping or skipping will kick different muscles into gear and the more muscles working, the more calories being burned. So next time you're feeling like pumping up your walk, incorporate 30 second intervals of skipping or hopping and work your way up to one minute intervals.

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5 Ways to Walk For Stress Relief

FitSugar — Fri, 29 Aug 2008 03:00:00 -0700

When life gives you stress, take a walk. Walking is not only an easy way to burn a few extra calories, but you can also burn off some steam in just a few minutes. Next time stress makes its way into your life, throw on a pair of sneakers and walk. AOL Health has even outlined a few great tips for turning your walks into the ultimate stress reducers. They are:

Adopt the right attitude. Tell yourself that taking a walk will help you accomplish more on your to-do list. Exercise makes you feel better and think more clearly, so you become more productive.
Aim for the a.m. Walking first thing in the morning, before anyone else is out and about, gives you an opportunity to focus on yourself, says Suki Munsell, PhD, director of the Dynamic Health and Fitness Institute in Corte Madera, CA. "When my day looks hectic, with lots of decisions ahead, an early-morning walk brings answers and clarity," she notes.

There's more, so

What's the Deal With Race Walking?

FitSugar — Mon, 25 Aug 2008 08:00:00 -0700

One of the most fascinating events I watched during the Olympics — though not the most action-packed — was the men's 50-kilometer race walk. The route is more than 30 miles (that's longer than a marathon), and these guys were totally booking it; gold medalist Alex Schwazer of Italy finished in three hours and 37 minutes. The striding style is best described as jaunty: arms pumping, hips shaking, and feet always on the verge of breaking into a jog.

I found myself wondering, aren't they tempted to run? And what is it that separates walking from running when you are walking that fast? Since speed walking is very good for you — it can burn as many calories as jogging, and it's better for your joints — I decided to do some research into this event. To see what I learned,

Turn Off the Treadmill and Head Outdoors

FitSugar — Thu, 24 Jul 2008 03:00:00 -0700

If you've been spending a lot of time on the treadmill these days and want to take it outdoors, there are a few things you can do to ease the transition. Prevention has a few simple tips for taking your indoor walk outdoors. They are:

Protect yourself. Wear well-cushioned walking shoes, a hat with a protective visor, and sunscreen. Choose sweat-wicking clothes to keep you dry on brisk days.
Start slowly, progress gradually. Substitute 1 outdoor day for an indoor day each week. The first week, walk 1 day outside and 4 days on the treadmill. The second week, walk 2 days outside.
Give your body extra respect. Expect outdoor walking to feel a bit awkward at first. You may take longer strides and use more of your lower leg muscles on uneven surfaces and for push-off. Avoid injury and muscle soreness by walking at a slower pace for 5 minutes before your workout and by stretching after every walk.
Soak up your surroundings. Notice the sky, clouds, and flowers. Say hi to your neighbors. Keep your eyes focused several feet in front of you so that you can anticipate terrain and traffic.
Be your own computer. If you like the feedback treadmills give about pace and distance, try timing yourself on an outdoor walking track. Most tracks are 1/4 mile. If you walk four laps in 15 minutes, your pace is 4 mph.

While these tips are primarily for walking, I think they'd also be good to use for taking any kind of exercise outdoors as well.

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What Is Your Neighborhood's Walk Score?

FitSugar — Tue, 22 Jul 2008 08:00:00 -0700

Walking is all the rage these days. With everyone trying to lose a few pounds while saving a few dollars, one way to do that is to walk instead of drive. For those of us who live in walkable places like San Francisco, walking comes naturally. For those of us who live in more suburban towns where you have to rely on your car, walking is a lot easier said than done.

A cool site, WalkScores.com, gives your address a score on a scale of 1-100, one being the least walkable and a hundred being the most walkable. I plugged in the Sugar HQ and it got a 97/100! Now I have no excuses to take a walk at lunch, which is one of my favorite ways to fit in a little exercise during the day.

What's your neighborhood's walk score? Share it below.

Fit Tip: Get a Dog Exercise Buddy

FitSugar — Wed, 11 Jun 2008 14:30:00 -0700

Feel like you're not walking enough each day? Then you maybe want to get a dog.

Recent research has found that dog owners walk an average of 300 minutes per week whereas folks without dogs only walk around 168 minutes. Being accountable to someone else, even if it's a dog, makes us feel more motivated so I totally believe these findings. For me, I always take my dog on a long walk before I leave in the morning and when I get home because I feel bad that he's in the house while I am at work. He loves it and I know that I'm burning calories — everyone wins!

I'm curious about you guys. If you have a dog, do you feel like you walk more because of him?

Fit's Tip: I do want to add that a dog is a lot more responsibility than just having an exercise buddy. Be sure to do your research before you make the commitment.

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Fit Tip: Don't Walk With Dumbbells

FitSugar — Tue, 27 May 2008 09:00:00 -0700

Walking is a great form of exercise, since it's low impact, you can do it anywhere, it can get your heart pumping (if you walk fast enough), and it burns calories. I've seen many women trying to up their game by holding dumbbells as they walk to either burn more calories or tone their upper arms, but it's such a bad idea. Swinging that extra weight is a great way to tear a muscle or injure your shoulder joint. The same goes for ankle weights. If you wear them while walking, you might as well sign yourself up for a knee injury.

You should know that for every 10 pounds you add to your body while walking, you only burn about five to eight extra calories per mile. That's not much, and if you compare that to walking a quarter of a mile, a 150-pound person burns about 20 calories. So you're better off reducing your risk of injury by walking a little longer instead. Also dumbbells and ankle weights are meant to be used for stationary strengthening exercises. So do your arm and leg exercises after you walk, not during.

Want to know how to burn more calories on your walks? Then

5 Things When Walking for Exercise

FitSugar — Wed, 21 May 2008 08:00:00 -0700

Walking is just walking. Walking for fitness and/or weight loss is an altogether different story as you'll be putting a little more emphasis on how you move so you get the best results from your walk. Here are five tips to keep in mind to make sure your form is correct and that you're getting the most from your fitness walk:

Swing your arms as you walk.
Walk with your head up, and make sure your back is straight.
Keep your abdomen flat.
Point your toes straight ahead.
Walk with a long, easy stride that doesn't strain you.

Have anything to add? Share your fitness walking tips below.

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As Gas Prices Rise, Waistlines Drop — Yay?

FitSugar — Tue, 13 May 2008 11:00:00 -0700

I try find the silver lining of all seemingly bad things, even high gas prices.

When I get stressed out about how much I am paying at the pump I try and remember that research has found that an increase of an additional $1 per gallon in gasoline prices will reduce US obesity by 15 percent after five years by forcing us to walk, bike, or take public transportation (more walking) instead of using our cars. Furthermore, it may even lead us to eat at home instead of out in restaurants and drive-thru.

Clearly I have always been a proponent of walking, biking (it is Bike to Work Week), and taking public transportation for more reasons than just the high gas prices (more exercise during the day, better for the environment, etc.), but there is nothing wrong with trying to look on the brighter side of things. I, for one, just paid $4.23 per gallon [gasp] to fill up my car and definitely use the opportunity to walk whenever it's possible. What about you?

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What to Look For When Buying a Treadmill

FitSugar — Tue, 06 May 2008 12:00:00 -0700

Even though it's warm, you may not like exercising outside. Maybe your neighborhood isn't safe, you're worried about unhealthy sun exposure, or you have allergies. It's great to belong to a gym and use their equipment, but nothing beats the convenience and comfort of working out at home. If you're in the market for a new treadmill, Simpfit has some suggestions. Here are some things to consider:

Think about the motor. Ones with more power use less electricity, produce less heat, provide smoother movement, and also mean less wear and tear so the treadmill will last longer.
Think about the belt. Cheaper models have narrower belts, so if you're larger or have a hard time running in a straight line, you may want to think about splurging for one that has a wider belt. Also if you're taller, you may need a longer belt. Don't fall for ones that have "orthopedic belts." Your shoes offer enough cushion, and these treadmills may not last as long.
Look for a sturdy frame made out of durable material. Heavier ones that are welded (not bolted) will last the longest. It's even better if the manufacturer supplies a warranty against failure or corrosion.

Want to see what else you should keep in mind? Then

Walk It Off for Weight Loss

FitSugar — Tue, 29 Apr 2008 05:30:00 -0700

If fitness has never been your thing but you are trying to lose weight, you should try walking. It is simple, free, and you can do it anywhere.

Walking for at least 20 minutes a day, five days a week is enough to start feeling the weight loss benefits. If you can work into your schedule an entire hour to walking, five days a week, you will of course reap more benefits. You need not walk all those minutes at one time, but just splitting up the walks to two half hour walks would be the most effective.

Not only is walking good for your brain and a wonderful way to reduce blood pressure, it is also a way to increase your aerobic stamina. Walking regularly also helps to strengthen your legs and prepare your joints for more strenuous activities like jogging. This is why walking is considered a threshold exercise; it prepares you for more and more types of exercise.

When using walking for weight loss, remember to add in brisk walking intervals and pump your arms vigorously too. Try to work some hills into your programs as you get stronger, this will increase the challenge as well.

A healthy lifestyle starts one step at time, so get walking.

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Walk This Way: ChiWalking

FitSugar — Fri, 25 Apr 2008 11:00:00 -0700

A good friend of mine cannot stop raving about this ChiWalking class she took, so I wanted to check it out.

ChiWalking, like ChiRunning, is based on the principals of Tai Chi but it has its own five steps: aligning the body and mind, engaging core muscles and willpower, creating balance between the upper/lower/right/left sides of the body, making the choice to stick with your healthy program, and moving toward your goal. The ChiWalking form emphasizes proper biomechanics of walking. The approach should make walking easier on the body and help improve and eliminate the aches, pains, and discomfort of walking incorrectly. It's almost like you relearn how to walk again and since walking is something you do every day, when your walking form is improved, you'll reap the benefits.

You can buy the book or if you'd like to learn how to do it in person, ChiWalking and ChiRunning are going on a nationwide tour starting April 26^th in Newton, MA and ending in Seattle in October. Check out the schedule to see if there is a class coming near you.

For a quick ChiWalking lesson, just

Gmaps Pedometer Counts For You

FitSugar — Fri, 18 Apr 2008 13:00:00 -0700

My husband is in love with Google Maps. I don't think he'd drive anywhere without checking the traffic and comparing routes. Me? I am more of a walker and like my own two feet to power me whenever I can. I just stumbled across a more fitness-minded use to Google Map — Gmaps Pedometer.

You can now track the mileage of your daily trek. All you have to do is drag your mouse around and map out your walk to and from work, to and from lunch, to and from the post office, etc. The Gmap Pedometer will keep track of the distance of each leg of your daily journey. Enter your weight and it estimates how many calories you burned while walking.

So go to it! Get walking! Then track it!

Does One Mile Equal 100 Calories Burned?

FitSugar — Fri, 04 Apr 2008 02:30:00 -0700

When it comes to burning calories, I've heard that it doesn't mater if you walk or run. As long as you go the same distance (amount of miles,) then you'll burn the same amount of calories. Is this true?

It's often believed that whether you're running or walking, you burn about 100 calories per mile, but that's not the case. You see, when you're walking, you keep your legs mostly straight, and your center of gravity sits on top of your legs. When you're running, you're actually hopping from one foot to the other. With each hop, your center of gravity rises up and then lowers down when you land, since you bend your knee to absorb the shock. When you're raising and lowering your weight, you're actually fighting gravity, which takes more effort than walking.

Here are some numbers to wrap your brain around. Syracuse University did a study that involved 12 men and 12 women. Their caloric burn was measured when both walking (19:00 minute miles) and running (9:30 minute miles), for a distance of 1,600 meters (about a mile). The men burned an average of 105 calories while running, and just 52 while walking; the women burned 91 calories while running and 43 walking. That's a huge difference.

So if burning calories is your goal, you may want to kick it up a notch and run instead and give this walking and running workout a try.

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Green Exercise: Add Lunges to Your Walks

FitSugar — Thu, 03 Apr 2008 04:00:00 -0700

Green exercise is all about working your body without using electricity to get you going. Walking is a cheap and simple way to burn calories and you can do it anywhere, but it can be a little boring. So I add walking lunges to my walks to not only stretch the muscles in my lower body and increase flexibility in my hip flexors, but lunges also strengthen my quads and booty.

Begin by walking for ten minutes.
Then stand with your feet together. As you inhale, take a huge step forward with your right foot. Exhale, and bend your right knee and lower your left knee into a lunge position with your left heel lifted. You can lower your left knee as far down as you want until you feel a good stretch in the front of your left hip. Then inhale as you step your left foot forward to meet your right foot. Then exhale to prepare for the next lunge.
Now inhale, and step forward with your left foot. Exhale, bend the left knee and lower your right knee into a lunge. Inhale, and step your right foot forward to meet your left. Then exhale to prepare for the next lunge.
Repeat on both sides 10 to 20 times, and then go back to regular walking for 10 minutes. Then repeat the walking lunges a second time, and then walk for another 10 minutes.

Fit's Tips: Do these with a walking buddy so you don't feel silly, or walk on a quiet neighborhood street. Or you can use the indoor track at your gym, where people are doing all kinds of crazy fitness moves, so this will seem pretty normal.

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Taking Therapy For a Walk

FitSugar — Tue, 01 Apr 2008 02:30:00 -0700

Often when I need to get some good thinking done, it really helps to take a walk. Something about getting out in the world helps clear my mind, and I get some exercise too. So I love this recent post from the New York Times City Room blog about a therapist who takes her patients on walks.

A social worker who is also a Pilates and yoga instructor, Karen Arthur offers psychotherapy sessions conducted over 50-minute "mindful" walks through the streets and parks of New York. Her patients include artists, trauma victims, and athletes, so it makes sense to combine the usual talk therapy with a walk too. For more details on her method,

Fit Tip: Walk in Reverse

FitSugar — Wed, 26 Mar 2008 11:00:00 -0700

We're always looking for new ways to get moving and to challenge our muscles. Yesterday I saw two women walking up a rather steep San Francisco hill backwards and I thought, "good idea!" An easy way to change things up is by walking backwards (start slow until you get used to the motion). Just like going in reverse on the Elliptical machine, walking backwards forces your leg muscles to work harder and in different ways. And just like reverse lunges, walking backwards puts less stress on the knee joint compared with walking or running forward. Try it out and if you do then remember not to worry what others think about you at the gym.

Fit's Tip: If you are going to try walking backwards then do it someplace safe and free of obstacles like the treadmill or a track.

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Do You Walk to Work?

FitSugar — Thu, 20 Mar 2008 03:30:00 -0700

We recently learned about the best and worst walking cities in America and now I wanted to bring to your attention the cities known for having the most walking commuters: Tempe, AZ New Haven, CT Bloomington, IN Cambridge, MA Biloxi, MS Portsmouth, NH Cincinnati, OH Stillwater, OK Vermillion, SD Burlington, VT Laramie, WY Quite frankly, some of these shocked me, especially since no major cities made the list. So this got me to thinking about you guys. Do you walk to work?Source

Do You Walk to Work?

Yes, always

Yes, sometimes

No, never

Other — tell us below.

Back on Track: Take an Evening Stroll

FitSugar — Sun, 16 Mar 2008 05:00:00 -0700

The Daylight Savings change might be making it harder to work out in the morning, so take advantage of the extra evening hour of light and take an after dinner stroll. It is a great way to ease back into exercise before your week starts, especially if you have been remiss about working out over the weekend. A Sunday evening walk can also create a calming end to a busy weekend and help you get in a positive mindset for the week to come.

I love to head out after dinner with the girls in tow, to just wander around the neighborhood. Granted I live in a place that is free of ice and snow, which makes strolling much easier. If your sidewalks are still covered with ice, you can figure out a healthy and physical way to take advantage of the extra evening light! Maybe a little yoga – Sun Salutations spring to mind! Take time to focus on your health and get back on track after a lazy or party filled weekend.

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Spring Fit Tip: Park and Shop

FitSugar — Fri, 14 Mar 2008 12:30:00 -0700

Are you guys sick of me talking about how Spring is nearly here? I can't stop; I love Spring. Last weekend it was just gorgeous in my neck of the woods and I decided to do a little shopping around town. Instead of getting in our car in between each place (what I do when it's cold out), I opted to park in a central location and walk from place to place. If I acquired bags then I'd walk back to the car, drop the bags off, and continue on my way. By the end of our little shopping excursion, I felt great. Sure it takes a little longer but I wasn't in a hurry. Not only was the sun shining, but I was on my feet moving around all day while getting all my errands done (and not using a lot of gas). What could be better? Try it out next time you're shopping and it's nice out.

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One Minute to a Healthier You

FitSugar — Wed, 12 Mar 2008 11:45:00 -0700

It's not just the hours we spend exercising that makes us healthy — the little things help, too! Sometimes all it takes is one minute to keep yourself on track for optimal health. Take about 60 seconds today to get up and walk around your office, the library, or wherever it is that you spend hours upon hours sitting during the day. Not only will this help improve posture and reduce back pain, but it will give your eyes a break and get the blood flowing in your body. All it takes is one minute and your body will feel better after, so aim to get up several times during the day.

Be sure to check out all my quick healthy tips.

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Best and Worst Walking Cities of 2008

FitSugar — Mon, 10 Mar 2008 13:30:00 -0700

Some cities are made for walking and some just aren't. Is yours? The American Podiatric Medical Association has compiled the newest list of the best and worst walking cities and I was thrilled to see good ole' San Francisco hitting the best list at number six — w00t, w00t! The cities were judged based on criteria such as the percentage of adults who walk to work, number of parks per square mile, use of mass transit, and percentage of adults who walk for fitness. Where does your city fit in?

10 Best U.S. Walking Cities of 2008:

Cambridge, MA
New York, NY
Ann Arbor, MI
Chicago, IL
Washington, DC
San Francisco, CA
Honolulu, HI
Trenton, NJ
Boston, MA
Cincinnati, OH

To see the worst then

Booty Work: Part Two

FitSugar — Fri, 29 Feb 2008 03:00:00 -0800

So last week I told you about five exercises that'll tone your butt, hips, and thighs. Don't forget that many types of cardio also work your rump. Here are five types of exercise that not only tone your lower body, but they burn calories too, which will help you tone up all around.

Hiking: This is one of the best types of kick your butt, butt-burning activities I've ever done. Since you're often hiking up steep inclines, it automatically works your buns and thighs. Plus, if you're wearing a backpack, the extra weight you're carrying around really ups the workout. An hour of hiking for a 140-pound woman burns about 390 calories.
Biking: This type of exercise targets your thighs and backside like nobody's business. Whether you are biking around town, or using a stationary bike, a 140-pound woman can burn up to 335 calories in just 45 minutes.

Want to see the rest? Then

ACTivism: Breast Cancer Three-Day Walk

FitSugar — Fri, 22 Feb 2008 13:30:00 -0800

October may be Breast Cancer Awareness Month, but the battle against the disease is fought daily. One great way to join the fight is to raise funds for the Susan G. Komen Foundation by participating in the Breast Cancer Three-Day Walk.

This walk sounds incredible. After raising a minimum of $2,200 for breast cancer research and initiatives, you walk 60 miles over the course of three days — about 15 to 22 miles a day. There are events in 14 cities starting in August and running through November. It might seem early to start planning for something happening at the end of Summer, but informational meetings are happening now (here's the link to the calendar of informational meetings). Plus you are going to want to train because that is half the fun. Plus we all know there are great health benefits to regular walking. Sugar user kscincotta lost 8 lbs. while training last year for her walk! She also raised $8,000 — wow! Good work all the way around!

Want to see if your city is participating? Then just

Walk Faster For Weight Loss

FitSugar — Fri, 22 Feb 2008 08:45:00 -0800

If you're walking for weight loss then you may want to step up your pace. When walking on a level surface, the faster you go the more calories you'll burn. I know this is common sense, but we can all use a little reminder every now and again. To see what a 150 pound person can burn from walking at different speeds then

Another Reason For Men To Exercise: Live Longer

FitSugar — Thu, 24 Jan 2008 02:00:00 -0800

A new study found that a simple regimen of brisk walking 30 minutes a day at least four to six days a week was enough to halve the risk of premature death from all causes in men. Researchers found that in men it was their fitness level, rather than their age, blood pressure or body-mass index that was most strongly linked to their future risk for death.

What's more? This proves that you, especially all you men, really don't need special clothes, equipment or even a special gym membership to decrease your risk of premature death — a good pair of walking shoes and about 120 minutes per week is all it takes. Plus, walking with your honey is a great way to hang out!

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Holiday Fit Tip: Walk Off the Binge

FitSugar — Tue, 25 Dec 2007 03:30:00 -0800

The holidays are all about large extravagant meals full of tasty traditional foods that most of us are taking the opportunity to indulge in and enjoy.

If you do eat a large meal high in fat, the best thing to do for yourself and your arteries is to go for a 45-minute walk. Even if you've put counting calories on the back burner during the holidays, you should still try to keep your health in mind. So invite your friends and family to join you — not only will you be doing something good for your health, but it's also a great way to catch up while getting some fresh air.

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Ways to Pep Up a Boring Walk

FitSugar — Fri, 14 Dec 2007 11:45:00 -0800

Walking is a great form of exercise because it's free, easy, low impact so you're less likely to get injured and can burn calories and tone your lower body at the same time. It's not the most exciting form of exercise though, so here are some ways to pep it up.

Trade iPods with a friend and listen to her music instead. It's bound to be different and might be just the thing to inspire you to walk faster.
If you don't have a buddy to walk with, talk on the phone while you walk. Catching up with a friend is a great way to pass the time.
Change your technique. Take big steps, walk sideways, walk diagonally, do walking lunges, walk backwards, or skip. This is great for the treadmill, too.
If you're outside, play a game with yourself. Like every time you see a red car, you walk as fast as you can until you see another red car.
If you're walking on a treadmill, keep a little notebook and a pencil close by so you can jot down ideas for your job or make a to-do list. If you're outside, it would be safer to use a portable tape recorder instead.
You can also read a book or magazine while walking on the treadmill (I wouldn't do this outside though).
Walk in a new place. Sometimes a change of environment is great inspiration. You can walk on a busy street that has lots of stores so you can window shop, or you can walk in the park or a mall and people watch.
Borrow someone's dog and take him for a walk. You'll appreciate the company and he'll appreciate the fresh air.

Do you have any other ideas? If so, please share them in the comments section below.

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Fittingly Mad: Pedestrians Get No Respect

FitSugar — Sat, 01 Dec 2007 02:30:00 -0800

I live in a state where pedestrians legally have the right-of-way, meaning cars are supposed to yield to people getting around on foot. Let me tell you though, this does not always happen.

Today, while crossing the street on a green light I was almost run over by a man driving a Jaguar. I am not sure why he couldn't wait for all the pedestrians to cross the street and then make his right turn. I guess waiting 20 seconds for the foot traffic to safely pass might make him too late. Chances are high though, as he motors about, he is going to reach his destination before all us pedestrians.

Walking is a great form of exercise. Walking is a great way to decrease our carbon footprint. Walking is a double win here: good for the health of people and the planet. And come on, walking is a necessity, especially in an urban environment, and that is why it should feel safe. Safe walking paths, and biking trails while we are at it, need to factored into community development plans and urban planning. Drivers need to pay attention to foot traffic too. Just like it is nice to give a stranger a compliment, if you're driving let the pedestrian go first. Give 'em a little wave-on-through motion and smile. If you are on foot or bike walk and ride defensively. You have to assume that cars don't see you, but if they happen to give you the right-of-way acknowledge it! Give that driver a nod, a wave, or a smile. Maybe with a little positive encouragement that driver will keep on sharing the road.

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Are Expensive Sneaks Worth It?

FitSugar — Fri, 16 Nov 2007 14:30:00 -0800

Picking out sneakers can be really confusing, since there are so many different kinds and they vary in price so much. Performance-wise, are expensive sneakers any better than cheaper ones? A team of Scottish scientists used high tech-methods to find out. They found no difference in comfort or shock absorbency between $80 pairs and ones that were more than $150. The bottom line? Paying more moolah doesn't mean you're getting a better shoe.

When it comes to choosing sneaks:

Choose high-quality running shoes that fit your feet. It's fine to stick with a brand you like if you've had great experiences with them, but if you're new to running and don't yet know what you like, try on a few well-known brands to see which ones fit the best.
Think about your needs. If you know you'll be running on pavement and never in the woods, then you shouldn't buy the gray trail running sneakers just because you think they look cute. Never buy workout sneakers based on looks. An adorable shoe won't help you run any faster.

Want to hear the other tips? The

Get in Gear: Shoe Pouch for the Nike + iPod Sensor

FitSugar — Tue, 30 Oct 2007 14:30:00 -0700

I am in love with the Nike + iPod Sports Kit. It comes with a receiver that attaches to your iPod nano, and a sensor that fits into your Nike sneakers. It allows you to keep track of the time, distance and calories burned during each of your workouts. You can even send your data to NikePlus.com, where it stores all your workouts and allows you to set personal goals. The only bad thing is you have to use the Nike Sneaks that are specially designed to hold the little sensor.

What if you don't like Nike sneakers because you've always been a New Balance girl? No problem. You can still use the Nike + iPod Sports Kit with your favorite sneakers. You just need to purchase a separate holder that attaches to your shoe.

I just found this one called the Shoe Pouch ($9.95). It's made of neoprene and has little loops that you slip your shoelaces through, so it fits snug against your shoe and stays put. The sensor fits inside the slit in the back of the pouch, and even has a Velcro closure to keep it extra secure.

Fit's Tips: If you run and walk in the rain or in wet areas, you may want to consider getting the RunAway ($7.99) instead. Although it may be waterproof, it only slips over your laces (not through them), so it doesn't fit nearly as securely as the Shoe Pouch.

WalkJogRun Your Routes

FitSugar — Tue, 16 Oct 2007 07:30:00 -0700

Running the same routes over and over can become a bit of a drag. It's hard to come up with your own routes if you don't know how far it's going to be or how hard it's going to be (this one is key for those of us that live in hilly areas of the country). A new website has combined a running route planner and a distance/speed calculator all into one.

Not only does WalkJogRun.net calculate how far your favorite routes are, but it also gives you route ideas that other users have created along with their distance and difficulty level. This is great if you've just moved into a new city, if you're traveling a lot, or even if you're just bored with your current routes. Definitely check it out at WalkJogRun.net — I've already got my eye on a few interesting routes here in San Francisco.

Get in Gear: Sportline Super Thin Pedometer

FitSugar — Tue, 25 Sep 2007 17:15:00 -0700

Love the idea of using a pedometer but hate the look of having a gadget hooked to your belt throughout the day?

You're not alone. Luckily Sportline, the makers of the fabulous HydraCoach have done it again. However this time it's in the form of a super sleek pedometer, the ThinQ Pocket Pedometer. At a mere 3mm thin, these credit card inspired wafers will slide into your pocket and stealthy track your steps, distance and calories burned. All without anyone knowing you're doing it. How cool is that? Buy it from SportsUnlimitedInc.com for $24.99.

Get Moving with America on the Move

FitSugar — Fri, 14 Sep 2007 02:30:00 -0700

Are you ready for Steptember? What is that clever play on words all about, you might be asking? The organization America On the Move (AOM) is encouraging everyone to take steps towards a healthier way of life this month, by walking 2000 more steps daily and eating 100 fewer calories a day. This is a national movement, growing community by community. The month of September might be almost half over, but it is never too late to take the steps toward living a healthier life. Little steps daily will help you reach your goals of healthier living and when you sign up for the program you can opt to get daily e-mail tips, which are so encouraging.

Here's a tip I received recently:

Thinking about starting a walking routine? Research shows that walking can help prevent many leading causes of illness, improve the quality of your sleep, elevate your mood, decrease tension headaches, and improve the appearance of your skin by increasing circulation. It's also a great way to manage your weight and get active with family and friends. So what are you waiting for? Add 2000 steps to your day and start enjoying all the healthy benefits of walking!

See what I mean? That is a totally doable and motivational tip! Plus you can track your exercise on the site, as well as find like minded folks trying to lead the healthy life too.

Here's a little more motivation. When you register for Steptember you will be eligible to win fun prizes like an iPod shuffle (daily prize) and the grand prize of a $500 gift card from Dick's Sporting Goods.

See you out walking!

Boredom Buster: Reverse Your Run

FitSugar — Fri, 07 Sep 2007 02:30:00 -0700

If you always run (or walk) the same route every time you run, next time, run your route in reverse.

No, I am not telling you to run backwards, but just run in the opposite direction. For example, say you always run from your house to the park, around the pond and down the big hill back to your house; this time run up the big hill from your house, around the pond, through the park and back to your house. Make sense? You'll be totally amazed at how different the run is, especially if your run usually consists of going downhill, an uphill run will really rev up your workout. Your muscles and brain will welcome the change.

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Summer Exercises Calorie by Calorie

FitSugar — Mon, 20 Aug 2007 17:15:00 -0700

If you're like me, when summer is nearing to an end, I get a little sad thinking about all the fun outdoor activities I won't be able to do once the weather cools down. So here's a little kick in the pants to motivate you to get out and enjoy (or try) these sunshiny weather workouts before it's too late.

Summer sports and activities are some of my favorites because even though you're working every inch of your body, you may not even realize it because you're having so much fun. Just be sure to take precautions so you don't get a sunburn (which can lead to skin cancer), become dehydrated, or get heat stroke.

Want to see how many calories a person burns doing 30 minutes of each? Then

You Asked: Ankle Weights For Workouts

FitSugar — Mon, 20 Aug 2007 03:00:00 -0700

Dear FitSugar,
I walk at a moderate pace for 30-45 minutes during my lunch hour. I just purchased some 2 lb. leg weights and started using them. Is this beneficial and if so, what for?
- Walking with Weights

I think it is great that you are walking at lunch, since that is a great way to fit exercise in during the day. However, I don't really recommend wearing ankle weights. While wearing weights can increase the amount of calories you burn, they can also seriously increase your chances of injuring your ankles, knees, hips and lower back. It is safer for your joints to walk a little further or a little more intensely to increase the amount of calories burned. While this might be harder to fit in on your lunch hour, try adding taking the stairs every chance you get and squeezing in a longer walk at another time during the day once or twice a week.

Have a good time walking!

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Fat March: Episode One Recap

FitSugar — Tue, 07 Aug 2007 12:30:00 -0700

Raise your hand if you watched Fat March on ABC last night....

My hand is raised but not proudly. As one of the biggest fans of The Biggest Loser, Fat March could have also been one of my favorites, however it didn't even come close. The show starts off with twelve contestants who are obese, who apparently knew they were going on the show to lose weight, but they weren't sure as to how. The premise was revealed as this: The contestants will be granted $100,000 each if they all walk 500 miles. Oddly, it kind of reminds me of a hodgepodge of all the reality shows currently on TV. There are challenges along the way and contestants get voted off. Each person that leaves the march, either by quitting or getting voted off, means $10,000 less in the jackpot for those that make it to the end. So far, the group is down to $80,000 -- This is because one person quit and another was voted off. I will be shocked if they end up with any money at the finish line.

I see how ABC could have thought this was a good idea for a show, but it does fall short. The reason I like The Biggest Loser is because it offers many tips for the viewers to lose weight. It is motivational and inspirational. The contestants work their asses off and it shows. The Fat March did not offer any tips and came off as just a bunch of folks whining about having to walk. Also, walking 13 miles per day is not something an average person can integrate into their daily life and it's just not realistic for those of us watching.

One thing I do think was interesting was to see how hard walking was on the contestants' bodies. 2.5 miles was all they had to walk on day one and it was incredibly hard for them. This is because the extra weight an obese person puts is the pressure of seven times their body weight on their knee joints each time they take a step. As a result most of the contestants had hardly walked around the block in the past few years, let alone a mile or two. One thing to be learned from this is the enormous toll fat can take on your body. Test yourself and try to walk 2.5 miles on your own in one day (either outside or on the treadmill). If that proves too difficult, you more than likely seriously need to get in shape.

I'm going to keep watching the show because I want to see how much weight they end up losing. Did any of you guys watch it? What did you think? I'd love to hear your thoughts in the comments section below.

Don't Let Bad Knees Keep You From Exercising

FitSugar — Thu, 02 Aug 2007 08:45:00 -0700

We all contend with our own set of unique fitness road blocks. If knee pain is keeping you from exercising, I am here to tell you that there are options.

I would also suggest that you consult with a physician or physical therapist to figure out what is causing your pain. If you know the root of the problem you can hopefully, address the issue with rehabilitative exercises. Strengthening muscles in your legs can help protect your knees.

The name of the game is finding low-impact to no-impact exercise. Swimming and water aerobics are both great ways to get your heart rate up without compromising your knees. When swimming laps, just omit the push-off from the wall. Not only will this protect your knees, but ultimately give you a better workout since you won't be using momentum from your push to start your lap. If you are new to swimming, here is a From Zero to a Mile: Swimming for Exercise program to get you started.

Biking is another option. Experiment with a stationary bike at a gym if you can and keep the bike in a low gear so you are peddling without a lot of tension. Walking is a great form of low impact exercise, and it should not be underrated.

Whatever exercise form you choose (you can choose them all too), ease into it. Take care of your knees and they will take care of you.

Just Put One Foot In Front of the Other: Walking

FitSugar — Thu, 02 Aug 2007 02:00:00 -0700

There is no doubt about it - walking is good for you! If you are perpetually flummoxed by fitness news and terms like fartlek, gyrotonics and plyometrics make you a bit anxious, you need to know that walking is good for you. Here are a few reasons why:

It is free: You don't need to join a gym to walk.
It is easy: Walking requires no lessons, since you have been doing it all your life
It is beneficial: Walking can help with weight control, lowering blood pressure, decreases your risk for cardio-vascular disease and stroke.
It is uncomplicated: You can walk anytime, anywhere. It doesn't require special equipment or conditions.

If you are intimidated by exercising, start walking. It is a great form of exercise and it is a great form of conditioning for other forms of exercise from step aerobics to running.

So like Giggle says you got to walk, walk, walk, walk it out.

Source

Walkscore: Mine's 97, What's Yours?

FitSugar — Tue, 31 Jul 2007 02:30:00 -0700

You hear it all the time: Walking is one of the best ways to get in an extra workout without even really thinking about it. That's great if you live in a place suitable for walking, but many of us don't live in such walking friendly cities.

A fun site to checkout online is WalkScore.com. It calculates the walkability of an address by locating nearby stores, restaurants, schools, parks, etc. This is especially great for traveling or apartment hunting because you can lookup any address and Walkscore will give it a score. My home address now got a 97 and I couldn't be more thrilled -- With a score like that I have no reason not to get in my 10,000 steps a day! What score did your address get? Share it in the comments section below.

Multitask: Drinking More Water During the Day

FitSugar — Tue, 26 Jun 2007 09:30:00 -0700

I've recently discovered that by adding one healthy practice for myself, I am actually adding two healthy practices.

It's not rocket-science, I know, but I have realized that drinking more water throughout the day does more than just keep me hydrated. Drinking more water also enables me to take more steps throughout the day. How you ask? Well, the more water I drink, the more I have to actually get up from my desk (gasp, I know) and walk to the bathroom. An added bonus: In our office the bathrooms are on another floor entirely, which means I end up taking the stairs. After a few extra trips to the bathroom I've gotten a few extra hundred steps closer to reaching my goal of 10,000 steps per day. I am not saying drown yourself in water, since drinking too much water can lead to water toxicity. However, if you're only going to the bathroom once or twice a day, chances are you're not drinking enough water. Check out Fit's Calculator to see how much water you should be drinking.

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Get in Gear: Headlamp Hat

FitSugar — Fri, 08 Jun 2007 12:30:00 -0700

With hot weather approaching, many of us will be forced to move our workout to early morning or late evening hours. Not only do we want to be able to see, we want to be seen too.

Check out this Lite and Motion Head Lite Cap - it has a super-bright LED light attached to the front that makes you more visible to oncoming traffic when you're biking, walking, or running on the road.

It's water and impact-resistant, and for an added safety bonus, this hat also has reflective trim. The sides are made of mesh for excellent breathability to keep your head cool. There's also a sweatband inside to absorb moisture from your forehead.

It's great if you like to run early in the morning or late in the day, when there's less sunlight. It comes in black or white for $24.95, which is totally worth it so you can see and be seen.

I bet this hat is great for camping since it is like a hands free flashlight. Imagine wearing this while cleaning up dinner in the dark!!!

Get it Up - Your Heart Rate, That is: Treadmill Walking and Then Some

FitSugar — Thu, 19 Apr 2007 07:30:00 -0700

One way to keep your cardio workout interesting is by switching it up from time to time. Next time you're at the gym, try this cardio workout combined with a bit of strength training that will blast away calories and really work the muscles in your lower body.

00:00-05:00 Warm Up Incline 1%, Speed 2.5
05:00-10:00 Incline 6%, Speed 4.0
10:00-11:00 Get off the TreadMill and do alternating front lunges
11:00-16:00 Incline 8%, Speed 3.5
16:00-17:00 Get off the TreadMill and do alternating reverse lunges
17:00-22:00 Incline 10 %, Speed 3.0
22:00-23:00 Get off the TreadMill and do squats
23:00-28:00 Incline 12%, Speed 2.5
28:00-29:00 Get off the TreadMill and do plié squats
29:00-34:00 Incline 15%, Speed 2.0
34:00-40:00 Cool Down Incline 1%, Speed 2.0

Fit's Tip: Be careful getting on and off the TreadMill as it will still be moving. Also, this workout is not one that would work well in a crowded gym, especially if there are people waiting to use the machines. If this is too hard (or easy) adjust the incline and/or speed to fit your level. Check out this other great TreadMill walking workout.

Eva Longoria Walks Her Way to Being One Hot Bride

FitSugar — Wed, 18 Apr 2007 03:30:00 -0700

We all know that Eva Longoria has been busy getting ready for her wedding this July. She knows, like any bride, that when you're wedding planning, it can seem like there are not enough hours in the day and it's rough keeping up with everything.

To top it all off, you somehow have to fit in a workout, because a bride's got to look hot on her big day. How about killing two birds with one stone?

A study of adults found that those who walked for about 45 minutes three times per week for six months performed substantially better on several cognitive tests than those who only did stretching or strengthening exercises. Not only did the walkers perform better on tests that gauged their ability to plan, establish schedules and switch between tasks, they also showed significant improvement in oxygen consumption.

What's more? Walking burns calories too! So take Eva's lead and take walks during your wedding planning; your mind and body will thank you. Could you even throw that wedding binder away? I wouldn't go that far, but you may have an easier time remembering who you're meeting with and when and why. To see more pics of Eva walking off her wedding planning stress,

Get in Gear: Ultimate Direction Access 2x

FitSugar — Wed, 11 Apr 2007 10:15:00 -0700

Especially now that the weather is getting warmer, it is really important to keep hydrated on long walks, runs or hikes. The problem is, most of us don't want to deal with carrying the water in our hands and a backpack does not always make for a comfortable outing.

The Ultimate Direction Access 2x ($27.95) water bottle carry features two
insulted bottle holsters and 20 oz. bottles, an ultra wicking hydrophilic interlock back panel for maximum ventilation with anti-microbial finish against skin and a zippered storage pocket. Which means you can bring a snack or pick me up (such as Sport Beans) along too. The pack is much less bulky than a lot of water bottle holsters out there, which means you'll be able to really go the distance.

Want it? Then buy it from RunningWarehouse.com. How much water should you be drinking anyway? Find out with the Fit Calculator.