Wellness

[qualityshopper]

Yesterday I decided I should start using my treadmill again (it's been a long time). I am really out of shape and overweight and want very much to change all that. I start walking on the treadmill and, after only about 5 minutes, I hear some extremely loud banging noises--kind of like someone hitting a big kettle drum. This treadmill is old and, apparently, on its last legs, so not worth the expense to have it repaired (if even possible). Can't afford a new one either.

So, here's my problem--how to get my exercise walking. I don't wish to walk around the neighborhood. It's winter, plus it's not really a safe area to walk in. Going to a mall or other such locale isn't an option either because of the distance from where I live. I was trying to think of what else I could do, and all I could come up with was either walking in place in my home (boring) or going up and down the stairs repeatedly. I like the stairs idea, but was wondering how many times would I need to go up and down to be equivalent to about 30 minutes on the treadmill. Would anyone have any idea? Would appreciate the advice. Thanks/

[Nataliesgramma]

Do you have a friend with one you could use or someone in another neighborhood that you could walk with?

[Dorothy11]

Walking stairs is a great idea. It burns more calories/minute than walking on a treadmill. Of course, the number of calories will vary based on your body, metabolic rate and how fast you move. To loose one pound a week, you need to burn an extra 500 calories a day (3500 total/week).

I have over the past 15 months lost 60 pounds. I have a gym at work and go 5 days a week, then walk outside on the weekends. For me, including exercise every day, no skipping keeps me on track. Start slow and build up, but do it every day. When I started, I could only do 10 minutes on an eliptical before collapsing, now I can go for an hour.

Another not-boring option is Leslie Sansome Walk at Home videos. Great for all levels. 

http://healthyliving.azcentral.com/stairs-vs-walking-cardio-9292.html

http://www.walkathome.com/

[Iwantcoffee]

In addition to walking my dog outside, I do indoor walking with videos.

This is a good introductory video to inhome walking with Leslie Sansone

Walking - Part 1: Start Quick & Easy

https://youtu.be/ndVjwkaLGDk

Walking- Part 2

https://youtu.be/G8b4P57jNsQ

This is 45 minute walk with Leslie from the American Heart Association

https://youtu.be/DYuw4f1c4xs

I encourage you to walk some everyday. If you have not exercised in a while start with 5 minutes today and add 5 minutes a week until you are walking 30 minutes a  day. Build the habit instead of overdoing at the beginning.

I have an index card on my frig for everyday of the week and check the day when I walk. This keeps me accountable and I see that I have followed through with my goals. I write my walking goal for the week on top of the index card and the days of the week on the lines. New card for every week.

Good luck!

[FastDogWalker2]

Great responses - I really like the Leslie Sansone Walking workouts when the weather is too hot or cold!

[jackthebear]

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@qualityshopper wrote:

Yesterday I decided I should start using my treadmill again (it's been a long time). I am really out of shape and overweight and want very much to change all that. I start walking on the treadmill and, after only about 5 minutes, I hear some extremely loud banging noises--kind of like someone hitting a big kettle drum. This treadmill is old and, apparently, on its last legs, so not worth the expense to have it repaired (if even possible). Can't afford a new one either.

So, here's my problem--how to get my exercise walking. I don't wish to walk around the neighborhood. It's winter, plus it's not really a safe area to walk in. Going to a mall or other such locale isn't an option either because of the distance from where I live. I was trying to think of what else I could do, and all I could come up with was either walking in place in my home (boring) or going up and down the stairs repeatedly. I like the stairs idea, but was wondering how many times would I need to go up and down to be equivalent to about 30 minutes on the treadmill. Would anyone have any idea? Would appreciate the advice. Thanks/

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Great idea,

you can begin by skipping the elevator for stairs when you go to wherever you go.  My husband does that at work.

I like the poster who suggested the sansone videos,

I found some on youtube walkathome

[Sawn]

I, too, use Leslie Sansone's dvds, and I love them. I have several of them and mix them up so I never get bored. I know using the stairs is, in fact, a great option, but I tend to be a bit of a klutz and can just picture myself tumbling down them, lol. Whatever you choose,good luck and don't forget to give yourself a pat on the back for your efforts!

[Another new name Sue]

I agree with Sawn....as you become fatigued, a tumble on the stairs would be something to avoid!  Walking videos are good. Sample on YouTube to see what you like. 

PS. Start out very gently. Just a 15 minute walk to begin is fine.  You'll just burnout.  It takes time, you can't succeed in a day! Best wishes. Good for you!

[2blonde]

@Another new name Sue  Here's the thing.  If you're overweight (even if you're not), repeatedly going up and down stairs could give you knee problems.  I tried that once a long time ago (I was a lot younger, and not overweight), in a 3 story apartment building, and my knees were messed up for quite awhile after that.

I think that under the circumstances your best bet is to get one or two good DVD's, as others have suggested.  I have some of those myself, and they can be a lot of fun, especially the dance ones.  I bought the "Zumba Gold" from QVC a couple years ago, and I really enjoyed doing it, and it wasn't difficult at all.  Lately when doing an aerobic workout at home, I just turn on the TV for visual entertainment and play CDs of old disco songs.......being a dancer at heart, it gets me sweating and I actually like it!

[hckynutjohn]

While stairs CAN BE a good thing, it also can be something that can create joint and/or spinal problems. You do not specifically say anything about the condition of your joints/spine or their connective tissues. I saw only "overweight and out of shape" in your post?

Any person that has, or has had, spinal issues? Best be very careful. Any person that has Foot/Knee or Hip issues? Best be very, very, very careful. These things are even more of a concern for someone that is "really out of shape and overweight".

Many believe that ascending a steep grade or ascending stairs might be a problem, but! Very few even give a thought to the descending part being a problem. That is wrong.

I won't go any further into this unless someone here wants me to do so. Just want the OP to know that going up, or going down stairs, can lead to many problems, you had never given 1 thought.

hckynut(john)

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@qualityshopper wrote:

Yesterday I decided I should start using my treadmill again (it's been a long time). I am really out of shape and overweight and want very much to change all that. I start walking on the treadmill and, after only about 5 minutes, I hear some extremely loud banging noises--kind of like someone hitting a big kettle drum. This treadmill is old and, apparently, on its last legs, so not worth the expense to have it repaired (if even possible). Can't afford a new one either.

So, here's my problem--how to get my exercise walking. I don't wish to walk around the neighborhood. It's winter, plus it's not really a safe area to walk in. Going to a mall or other such locale isn't an option either because of the distance from where I live. I was trying to think of what else I could do, and all I could come up with was either walking in place in my home (boring) or going up and down the stairs repeatedly. I like the stairs idea, but was wondering how many times would I need to go up and down to be equivalent to about 30 minutes on the treadmill. Would anyone have any idea? Would appreciate the advice. Thanks/

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