Tag Archives: Articles in DeHaan Fitness and Weight Control

Burn Calories by Walking or Hiking for Summer Fitness

Recently my DeHaan Fitness site published, “5 Outdoor Activities to Help You Stay Fit” by guest author Alexandre Duval.

Today I reviewed that piece, and asked myself, “Based on that list, what’s the easiest way for someone to burn calories or start a summer fitness program? Which is the simplest way to start a weight control regime or build a trimmer body”?

(Added July 15, 2013): After an 11Km run with our Running Room clinic yesterday morning, I finally got to thinking about exercising safely in hot weather. See my new “Hot Weather Exercise without Overheating in Four Steps“, also in DeHaan Fitness.

Start Summer Fitness with Walking or Hiking

"Hiking in Wisconsin" image by Wisconsin Department of Natural Resources
“Hiking in Wisconsin” image by Wisconsin Department of Natural Resources

Why “start” with walking or hiking? Health and safety are the key reasons.

Walking or hiking might make you pretty warm in a humid summer, but you can easily find a shady spot to rest. Running generates a lot more heat, and you might not want to quit a run before you’re dehydrating.

If you’re not used to cycling, you have the added safety risk of navigating through traffic. If you’re also hot, sweaty and tired, you might take risks without even realizing it.

Walking is a Good Start to Summer Fitness

Walking is the easiest way to start a summer fitness program. You already know how; you’ve got some lightweight clothing, including a hat; and you can carry a bottle of water. Splash on some sunscreen lotion, step outside and you’re on your way to burn calories.

Walking on sidewalks or in city parks is also as safe as exercise can get. Your cell phone is always in range; and you’re not far from public transit or coffee shops.

Hiking for Exercise

Hiking takes a bit more work, mainly because you need to plan where you’re hiking. Will you need lightweight boots because of muddy terrain? If you’re hiking where you could encounter ticks carrying Lyme disease, you will want to wear long sleeves and pants. Will you stay on a marked trail, or do you need a map and compass so you can find your way back to civilization?

Hiking on Toronto Trails

But you can hike in many cities, too. Take Toronto as an example.

Toronto’s Don River has a trail from its mouth at Lake Shore Blvd East. Head north on the west side of the river along the paved paths. You can get to Edward’s Gardens

Or hike the Beltline Trail from Mt. Pleasant and Roxborough Drive, east past the Evergreen Brickworks on Bayview, then curving northwest past Mt. Pleasant Cemetary and ending at the Allen Road. It’s over 8 kilometres, as I quickly measured it on “gmap”.

Or hike the perimeter of High Park, or in the Rouge Valley of Toronto. Simply pick a park and “take a hike”.

Walking as Exercise to Burn Calories

Simply walking at a slow pace counts as exercise, but it won’t get your heart rate very high. You can increase the fitness factor by walking faster: take a longer stride; let your arms swing; and speed the rhythm just a bit.

The rule of thumb for burning calories while walking is:

  • Calories = weight in Kg X distance in Km / 2

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What do you weigh? (Let’s say 176 pounds. Divide by 2.2; so you weigh 80 Kg).

How far did you walk? 5 miles? (Multiply by 1.6; so that’s 8 Km).

Then you burned 80 X 8 / 2= 320 calories by walking. Not bad for light summer exercise.

You might burn more calories hiking than walking, if you go uphill or have tricky terrain. Otherwise the calorie count would be pretty similar to walking.

Walking for Weight Control

Both walking and hiking help you succeed in a weight control program. Obviously you’re burning some calories; but even this light exercise reminds you to stick to your diet. Remind yourself that you’re working out; you’ve invested time and effort; so keep up the program by sticking to your diet.

Hiking Your Way to a Trimmer Body

Hiking, and even walking, can also help you achieve a trimmer body. You’re moving your legs; if you push off strongly when walking uphill, you also work the glutes to trim your tush. Certainly running will do more for your waistline, but even these milder fitness activities will help.

Count Calories while Walking or Hiking

Canadians who want to count calories while walking should check out the Ozeri 4×3 razor-thin Digital Pocket 3D Pedometer is a high-quality multi-purpose pedometer, cheap enough for casual exercise but also suited for high-performance endurance athletes. It scored 4.4/5 stars at Amazon (Canada) across 74 reviews as of July 8, 2013.

Our American friends can buy the same Ozeri Pedometer from Amazon (USA). 837 American reviewers rated it at 4.5/5. The best features that jumped out at me were “easy to use” and “accurate”.

Professional Writing by DeHaan Services

DeHaan Services writes web site or advertising copy for clients. Our skills are demonstrated in online articles in Decoded Science and Decoded Pregnancy. That’s why we highlight these online articles on this blog page.

An example of shameless self promotion is in my Blog of Writing, where “4 Outdoor Activity Articles from Summer 2013” publicizes the above article and three others. It includes a writing tip which happens to cover reviewing your recent articles to discover your current themes.

To only see our Toronto events (for things to do in Toronto) or fitness articles, please click on the appropriate category in the “Categories” section at the bottom of the right-hand margin.

Thank you for reading about burning calories and summer outdoor activities for fitness.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

Retain Fitness Despite Business Travel

The latest guest article in my DeHaan Fitness site, “How to Turn a Business Trip into a Fitness Trip“, does what it says. It gives advice on how you can retain fitness despite business travel.

Your Fitness is Your Business and Your Choice

"Passenger Airplane in Vienna" image by viZZZual.com
“Passenger Airplane in Vienna” image by viZZZual.com

That article does not say you need to bring along all your usual exercise gear on a business trip.

You do have a range of choices to maintain some level of fitness through exercise, whether casual or deliberately intense.

The only rule is that you should plan ahead to get that exercise. You do plan the rest of your business trip, right?

One Bonus Example: Find Downtown Toronto Hotels and Gyms

That article gave some specific advice, but didn’t have an example of how to easily find a hotel and gym close to each other.

Let’s say you’re flying to Toronto for a couple days of business meetings downtown; perhaps just east of Yonge and Bloor.

Open two browsers. Search in one for “downtown Toronto hotels”; search for “downtown Toronto gyms” in the other. Then click on the “maps” to see who advertises to match those searches.

Align the maps, as I did in this image. (The top half is “downtown Toronto hotels”, by the way).

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"Downtown Toronto Gyms and Hotels" image by Mike DeHaan
“Downtown Toronto Gyms and Hotels” image by Mike DeHaan

I put a green circle around each ‘D’. It’s just a coincidence that the same letter pops up in nearly the same location.

You would check the listing for the hotel and gym that are fairly near each other; then contact them to check on availability.

It’s smart to make your fitness routine convenient when you’re on a business trip. Business travel is stressful enough; get rid of some stress by exercising! That’s better than adding to your stress by worrying about your diet or the exercise you’re missing.

As a bonus, if you take the time to exercise during your business trip, you’ll also remind yourself to eat sensibly so you can maintain your healthy weight.

Professional Writing by DeHaan Services

DeHaan Services writes web site or advertising copy for clients. Our skills are demonstrated in online articles in Decoded Science and Decoded Pregnancy. I’ve also promoted this fitness article in “Fitting Fitness into Business Travel”, in my Blog of Writing, “Fitting Fitness into Business Travel“, with a local writing tip.

Americans flying on business to major cities within the USA, or to Asia and the South Pacific, should consider Hawaiian Airlines for their vaunted in-flight services. The three main Canadian airlines are Air Canada, WestJet, and Porter.

To only see our Toronto events (for things to do in Toronto) or fitness articles, please click on the appropriate category in the “Categories” section at the bottom of the right-hand margin.

Thank you for reading about turning business travel into a fitness opportunity.

Muscle Pain Treatment with Heat or Cold Therapy

My latest DeHaan Fitness article, “Hot and Cold Therapy for Pain Treatment after Exercise“, introduces the safe use of heat or cold for muscle pain treatment.

Let’s face it: almost everyone who exercises for fitness or at work will have muscle pain sometime. Hot and cold therapy options can help significantly in muscle pain treatment

The “PRICE” of First Aid

"Rest, Ice and Elevate an Ankle" image by pjohnkeane (John Keane)
“Rest, Ice and Elevate an Ankle” image by pjohnkeane (John Keane)

One standard First Aid approach to an acute injury such as a sprained ankle is PRICE:

  • Protect the injury.
  • Rest the injury.
  • Ice the injury…or apply cold.
  • Compress the injury.
  • Elevate the injury.

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The picture shows a man applying the RIE components.

My article explains more about choosing between heat and cold for pain treatment of acute or chronic injuries.

Why Improvise? Invest in a Reusable Hot and Cold Pack for Pain Treatment

The “SofTouch Hot and Cold Pack” earned a 4.7/5 star rating with 46 reviews at Amazon. It uses clay rather than gel, and has a soft surface so it feels better on the skin.

The clay can fit better around joints than some of the stiffer hot and cold pads on the market. One concern is that it may not heat evenly in the microwave, so knead it every minute or so to distribute the heat more evenly. This is a low-priced product compared to the competition. It’s reusable and versatile.

My article explains why it’s more economical to buy a couple of hot and cold packs for home use; especially compared to one-time chemical packs.

It’s a lot easier to handle a reusable ice pack than to improvise by crushing ice cubes in a plastic bag. And the “hot and cold gel packs” are more versatile than buying a separate ice pack and electric heating pad.

Find a First Aid Course in Canada

While the St. John Ambulance folks also provide First Aid training, it was easy to find the “find a first aid course” page for the Canadian Red Cross. Take a course; learn to save lives and alleviate pain.

I do consider pointing readers to first aid courses to be a public service announcement.

Professional Writing by DeHaan Services

DeHaan Services writes web site or advertising copy for clients. Our skills are demonstrated in online articles in Decoded Science and other web sites. That’s why we highlight these online articles on this blog page.

To only see our Toronto events (for things to do in Toronto) or fitness articles, please click on the appropriate category in the “Categories” section at the bottom of the right-hand margin.

Thank you for reading about muscle pain treatment using hot or cold therapy.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.