Tag Archives: Trimmer Body

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

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.

Why You Should Resolve to Sleep More

My latest DeHaan Fitness article, “Resolve to Lose Weight with More Sleep in the New Year“, applies a pair of recent studies to recommend the simplest possible New Year resolutions that can promote healthy weight loss.

Sleep More for Less Weight

"Beauty Sleep for Sleeping Beauty by Elie Saab at Harrods" image by Loco Steve (Steve Wilson)
“Beauty Sleep for Sleeping Beauty by Elie Saab at Harrods” image by Loco Steve (Steve Wilson)

Two recent research studies found links between sleep patterns and weight control. One link is sleep deprivation and excessive appetite that cannot be satisfied properly. Another is that disruptions in sleep patterns may cause unwanted weight gain.

This image of “Sleeping Beauty by Elie Saab” might exaggerate the value of a beauty sleep. She didn’t get nearly enough exercise to maintain her athletic fitness; but she wasn’t over-eating, either.

By the way, I also researched “Elie Saab”. Apparently Amazon carries some upscale Elie Saab women’s fragrances for sale to Canadians and Americans; just search for “Elie Saab in perfume”. The British can just shop at Harrods where they search directly for “Elie Saab perfume”.

(Updated 2013-03-20): You can find other weight loss tips and fitness suggestions in my DeHaan Fitness and Weight Control site. In my view, the only successful fast weight loss programs must combine diet and exercise with your commitment to maintaining healthy habits even after the program is complete.

Publicity for my Weight Loss through Sleep Article

In my Blog of Writing, “Sleep, Weight Loss and New Year Resolutions” includes a restful writing tip.

Professional Writing by DeHaan Services

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

To only see our Toronto events or fitness articles, please click on the appropriate category in the “Categories” section at the bottom of the left-hand margin. Remember that DeHaan Services also provides guidance in weight control and fitness, and offers a free initial consultation.

Thank you for reading why you should resolve to sleep more.

Pumpkin for Healthy Eating at Halloween

My latest article in my DeHaan Fitness blog, “Halloween Ideas for Healthy Eating with Pumpkin“, makes two suggestions about actually eating some of the pumpkin that you’d carve into a Jack O’Lantern.

Pumpkin as a Healthy Hallowe’en Food

"Triple Jack O'Lantern" image by wwarby
“Triple Jack O’Lantern” image by wwarby

The focus of my article is that pumpkin is a healthy food, particularly due to the fibre that helps control blood sugar, and therefore reduces your likelihood of simply storing more fat. That would be the “trimmer body” aspect of eating pumpkin, especially as a vegetable side dish rather than the sweet filling of a pumpkin pie.

Remember that pumpkin seeds are also a healthy snack, available at most local groceries and some health food stores.

My article also links to a nutritionist’s opinion piece.

Publicity for my Healthy Hallowe’en Ideas Article

In my Blog of Writing, “Pumpkin is a Healthy Hallowe’en Treat” provides a tasty writing tip.

Or just visit my DeHaan Fitness and Weight Control site for more weight loss tips and suggestions on how to improve your fitness.

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 online sites. That’s why we highlight these online articles on this blog page.

To only see our Toronto events 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 my article about pumpkin as part of a healthy diet.

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.

Click the “Toronto Events” category at the bottom of the right-hand column for recent articles on this topic. Thanks!