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FIT FACTOR NEWS May 10, 2021
"Just Walking" Is Just the First Step

Happy Monday my friends,

I hope you had a great weekend, and if you are in Fort Lauderdale, you had a chance to get outside and enjoy the weather (and the show in the sky from the Air Show).

I often get asked the question if "just walking" is enough to get in shape or to lose weight.

The short answer is: Nope. Sorry, but it is not.   

Walking IS a great first step – pun intended. So, if you are thinking of starting an exercise program, then yes – get up and go for a walk. Or, if you have been walking more than normal during the last year because of the pandemic, then now is the time to take that next step. Strength training, for instance, simply cannot be ignored later in life.  

First, here is what is so great about walking. It is easy for most people, and you can do it anywhere, anytime, with no special equipment other than a good pair of shoes. You can even burn around 300 calories an hour – more if you increase the speed or add some hills to tax your glutes, hamstrings, and calves a bit more, and that is always a good thing.  

A consistent routine can lead to weight loss, up to 15 pounds a year for someone who is just starting. So that is a great start, but realize that for continued weight loss, like any other routine, you will have to increase the intensity or duration.  That might mean incorporating some intervals – jogging for 1 minute of every 5 or 10 minutes of walking, for example. 

Gradually increase the time you are jogging. Walk at a brisk pace, so that a prolonged conversation is a challenge. That is the pace needed to lead to improvements in cardiovascular response, blood pressure, cholesterol, etc.   

Walk right in to see us so we can show you the next steps on your fitness journey to strength, stamina, agility – and living the life you want.

​See you next week!

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Ooops, that was bad

Once in a while you are going to have a bad week. Your nutrition will be off, your workouts will be weak, and your head will not be in the game.

That’s OK.

Remember that you are human, and that sometimes your body needs a little break. The key is to take care of yourself in that moment, to not let yourself stray too far off your fitness plan during the time of rest, and to then get yourself back on track next week.

Many people allow a bad week to spiral into a bad month, or even a bad year. My hope for you is that you’re able to give yourself time to rest and then quickly get back to your program in full force, rested and ready to get at it!



Paulo Andalaft

BS Sports Science, CPT, Aging Fitness Specialist

916 NE 20th Avenue
Fort Lauderdale, FL