Only 10000 Steps a Day Will Help You Lose Weight

Heel Toe Express – Only 10000 Steps a Day Will Help You Lose Weight

Experts have discovered that walking 10,000 steps a day can help you drop those unwanted pounds faster than just about any other method of weight loss. Walking will also help you keep the weight off for a longer period of time because it builds your muscles while keeping your heart at a fat-burning rate.

Because it can seem to be a daunting task to walk 10,000 steps, it is important that you develop a strategy for meeting your daily quota. Here are three simple methods to help you reach your goals without losing focus:

Use a Pedometer

Using a pedometer can help you easily keep track of the distance you have covered throughout your day as well as the number of steps that you have taken. A pedometer is a small box-shaped calculator that you can clip to your belt or pants pocket in the same way you would wear a beeper.

When placed firmly near the hip, the pedometer accurately registers each step that you take. For individuals wishing to meet their new daily quota of 10,000 steps, the pedometer is the easiest, more carefree method to reach the goal.

When shopping for a pedometer, make sure that you select a model that has both distance and well as individual step readings. You will begin to learn how many steps go into one mile. You will also be surprised by how many steps you can add to your daily count by changing small habits, such as choosing the stairs over the elevator or walking to your colleague’s desk rather than sending an email.

Calculate the Time it Takes

Using either you pedometer or a counting method, calculate the approximate time it takes for you to traverse a specific distance, such as a mile. Calculate this number several times on several different days and average the figures together. You will then be able to determine approximately how long it will take you to walk a portion of your steps if you choose to spend a set amount of time walking them off.

For example, if you know that you can walk all 10,000 steps in an hour, then you can elect to dedicate an hour everyday to walking your steps. However, if you cannot dedicate a full hour, then you can add up increments of ten minutes at a time until you reach your goal. Having a clear understanding of just what it takes to reach your goal will help you to approach the task much more strategically than if you did not have a plan. Do the calculations to save time and assure that you reach your 10,000 steps.

Measure a Route

Measure a route based on the time and distance it takes you to walk your 10,000 steps. Having a pre-planned route will help you to view the task of walking 10,000 in a more manageable light. You will be able to measure your progress along your day and have a system for achieving your goals.

Because taking the same path everyday may become tedious, plan two or three routes. Plan a long route for days when you have a plethora of energy, a short route for days when you are tired, and a mid-length route for days when you are energized but busy. Giving yourself plenty of options is important to helping you stay positive so that you can achieve your goal.


3 Safety Tips For Hikers

Heel Toe Express – 3 Safety Tips For Hikers

Hiking is generally not a dangerous activity if you prepare properly. There are times, however, that you’ll be a long way from “civilization” and you could get injured or have something else happen. In order to hike safely, the following safety tips should always be considered.

1. Don’t Hike Alone

This is probably not critical if you’re just going for a leisurely hike in the local park but if you’re going to venture into the forest, a canyon or some other trickier area, you shouldn’t travel alone.

Hiking with a partner can offer many advantages. People in pairs are less likely to become overly anxious when faced with a problem or setback, and they can offer assistance to one another for getting up steep inclines, across streams or any other trouble spot.

If an injury does occur, the partner can hike back to the trailhead to get assistance. And if it becomes necessary, it’s much easier for two people to conserve their body heat than for a single person to do so.

2. Plan Ahead

Make sure you are familiar with the area you’re hiking into. Even if you’ve never hiked there before, you can use maps and guidebooks to “survey” the area before setting out.

It also helps to talk to other hikers who have been there to find out if there are any tricky spots that you should know of ahead of time. The internet is a great place to do some basic research on an area, especially if it’s not close to where you live.

Make sure you take appropriate hiking gear. This includes basics such as a map, compass, and water but you should also plan ahead by taking first aid supplies, some basic provisions, and proper equipment if you were to be stuck overnight.

It’s always better to prepare for the worst case and not need it than plan for the best and find out you were wrong.

3. Exercise Common Sense

Hiking is great exercise but make sure your common sense gets a bit of a workout too. Don’t get over-confident when on the trail and do things that are risky or foolish.

Make sure you tell someone else where you’re going and when you expect to be back. If nobody knows you’re gone or where you are, they won’t be able to help you if you don’t return when you expected.


Hiking Basics

Heel Toe Express – Hiking Basics


Gear up for an exhilarating day in the great outdoors. Whether you’re a beginner or a veteran hiker, being prepared and following a few hiking basics can help make your adventure as safe as it is sensational.

You don’t have to be a professional hiker to fully enjoy a hiking adventure. Hiking basics begin with a good sense of the outdoors and a willingness to get connected with the wilderness. The right equipment and supplies can help ensure a successful outdoor adventure.

Hiking Boots

Can you safely say, “These boots are made for hiking”? If not, it’s time to go shopping. Hiking basics start from the ground up, so make sure you’ve got a good foundation. There are all sorts of different styles of hiking boots to choose from. Choose your boots and wear them for a few days before your hiking trip. If your boots are nicely broken in, blisters and sore feet won’t spoil your hike. Remember, your feet will be your only source of transportation on the trail, so you’ve got to keep them comfortable.

Clothes and Accessories

There are no fashion runways in the forest, but it’s still important to choose the right clothing and accessories. You want to be comfortable, but you need protection. Layering your clothes is always best. Start with a light shirt or tank, and then wear flannel or fleece over top. If the hike heats up, you can tie the top shirt around your waist; if the air gets chilly, you’ve got an extra layer of warmth available. Zip-off and roll-up cargo pants are also great for offering flexibility and comfort. Remember to bring a hat and sunglasses, just in case your hike takes you to a sunny spot.

Food and Water

It’s important to keep your energy and hydration levels on track while you’re on the trail, so pack plenty of snacks and fresh water. It’s great to pack light, but more important to have enough water and food when you get hungry or need an energy boost. Fruit, trail mix and protein bars are all easy to pack, and packed with energy. Just be sure to take any food wrappings with you. Avoid sugary snacks and drinks that give you an initial boost, and then cause you to crash. Sugar doesn’t replenish energy, so, leave it at home. Drink lots of water along the trail to keep from being dehydrated, particularly on hot summer hikes.

Survival Supplies

Don’t underestimate nature, or overestimate your navigational skills. Accidents can happen and you may become lost, so be prepared for anything. Pack a first aid kit for unexpected cuts and mishaps, and bring anything you might need in the event you get stuck or lost. Chances are, you’ll never need your survival kit, but in this case, it’s better to bring what you don’t need, than it is to need what you don’t have.

Respect Nature

Leave nothing behind, and take only your memories. These are important hiking basics for all adventurers. Nature is a gift that must be respected as well as enjoyed. Take a break every now and again to appreciate your gorgeous surroundings. Bring a camera to capture your memories. Smell the flowers and breathe in the fresh air. A few quiet moments can create memories that last a lifetime.

A few hiking basics are all you need to hit the trail for a great day outdoors. If you have kids that can safely hike the trails, bring them along to let them experience natural wonders they don’t get to see every day. You’ll all see the world in a whole new way.



How to Deal With Blisters While Hiking

Heel Toe Express – How to Deal With Blisters While Hiking

Blisters can turn an enjoyable hike into torture in a short time. There’s nothing worse than trekking into a wonderfully secluded spot in the woods, only to be faced with limping back out with feet that are suffering from the pain of blisters.

Blisters are caused by the friction that occurs when your skin rubs against your sock or your boot. Even the top quality footwear will allow some slippage of your feet which can lead to blisters. And if you’re still working in a new pair of boots the problem can be even worse.

Good socks are one of the most important things for avoiding blisters. Cotton, silk and wool are the traditional materials but there are a lot more choices these days, including Lycra, polyester and combinations of more than one. These new materials can make a big difference.

Choosing the right hiking boots will also go a long way towards avoiding blisters. You want to look for a pair that is comfortable right from the outset. It’s true that stiff boots will loosen a bit when broken in, but if they are stiff and uncomfortable when you first get them they probably will stay more or less the same.

If you have reason to take off your boots during your hike, say to drip your feet in lake or creek, use proper care when putting them back on. Make sure you dry your feet first and double-check that there is no gravel or “bunching” in your socks before you lace up.

If it’s too late to avoid a blister, there are several things you can do. When you first feel one start, remove your boot and check your foot. Clean the area and disinfect the area with alcohol or anti-bacterial cream (you did bring some, right?)

Pierce the blister horizontally near its base with a sterilized needle. Squeeze the fluid out gently but don’t remove the skin covering the blister. Cover the area with a band-aid or moleskin, which is a type of artificial skin that is applied much like a band-aid.

This will get you through until you are able to do a more thorough job of treating the blister.