Holiday Mall Shopping – Walk Your Way To Fitness!

December 20, 2009

It’s Christmas in a couple of weeks and holiday music is playing at just about every mall across America. Tis the season to be jolly! We’re getting out our shopping lists and taking inventory on who’s been naughty and nice. Shopping for the special people in our lives is one of the most enjoyable parts of the holiday season. We plan our shopping events in advance, set the alarm and wake up early to head out for the best deals we can find. We head straight for the mall where cinnamon and nutmeg fill the air accompanied with melodic holiday music as we shop ‘til we drop!

How many of us go home and soak our feet after those long hours of walking and waiting in long lines, only to find the early morning eager shopper has now become the holiday scrooge. Sore feet take the fun out of holiday shopping, but with a good pair of shoes, arch supports, and a dose of old fashioned preparation, a trip to the mall can be enjoyable, even on the longest of days. Turn your shopping experience into a fitness experience through mall walking.

Millions of Americans across the country have found a wonderful way to turn the mall into more than a seasonal shopping experience. Mall walking is a trend sweeping across America. Malls were designed to make your shopping experience more convenient, and it’s a given that those long passages and walk paths are also a great way to get fit too.

When cold weather makes the idea of walking seem like a chore, malls are a friendly, social place to get the exercise you need to lose weight and feel great. Here are answers to some of the most common questions about mall walking.

Can I lose weight by mall walking? You can lose weight with any form of exercise, as long as you exercise away more calories than you take in. The distinction is where you walk, so mall walking is the perfect exercise. Walking in a mall allows you to walk anytime – day or night without having to worry about safety issues or climate.

How is mall walking different from other fitness programs? Mall walking is different from other fitness programs because it’s more social. You get to know people at the mall who come and do the same thing as you’re doing. I look at a mall that has a good, solid walking program as a community of health. In other words, people see others practicing a healthy lifestyle, and because walking is so easily social, people get to know each other very well within the mall walking environment.

Is mall strolling less effective than brisk walking? To reap the stress-busting benefits of walking, you don’t need to pound the pavement or push yourself really hard.

In fact, at least one study compared the results of different types of walking. Researchers recruited 135 volunteers and divided them into five groups. Three of the groups took up walking–one at a brisk pace, the other two at a low-intensity pace. The fourth group practiced mindful exercise, which is based on the principles and movements of Tai Chi. The fifth group served as controls–meaning, they were asked not to change anything about their lives. The study found that a comfortable stroll can be just as effective as a brisk walk. The key is to use your mind while you’re moving your body.

Step by Step – What happens to your body when you walk?

Minutes 1 to 5 — Your first few steps trigger the release of energy-producing chemicals in your cells to fuel your walk. Your heart rate revs from about 70 to 100 beats per minute (bpm), boosting blood flow and warming muscles. Any stiffness subsides as joints release lubricating fluid to help you move more easily. As you get moving, your body burns 5 calories per minute, compared with only 1 per minute at rest. Your body needs more fuel and starts pulling from its carb and fat stores.

Minutes 6 to 10 — Heartbeat increases from 100 to about 140 bpm, and you’re burning up to 6 calories a minute as you pick up the pace. A slight rise in blood pressure is countered by the release of chemicals that expand blood vessels, bringing more blood and oxygen to working muscles.

Minutes 11 to 20 — Your body temperature keeps rising, and you start to perspire as blood vessels near the skin expand to release heat. As your walk becomes brisker, you’ll be burning up to 7 calories a minute and breathing harder. Hormones such as epinephrine and glucagon rise to release fuel to the muscles.

Minutes 21 to 45 — Feeling invigorated, you start to relax as your body releases tension, thanks in part to a dose of feel-good chemicals such as endorphins in your brain. As more fat is burned, insulin (which helps store fat) drops – this is excellent news for anyone battling excess weight or diabetes.

Minutes 46 to 60 – Your muscles may feel fatigued as carb stores are reduced. As you cool down, your heart rate decreases and your breathing slows. You’ll be burning fewer calories but more than you were before you started. Your calorie burn will remain elevated for up to 1 hour.

When walking starts to feel like a stress producer instead of a stress reducer, making some adjustments in your workout can help. Here’s what to do:

Adopt the right attitude – Tell yourself that taking a walk will help you accomplish more on your to-do list. Exercise makes you feel better and think more clearly, so you become more productive.

Aim for the a.m. – Walking first thing in the morning, before anyone else is out and about gives you an opportunity to focus on yourself, says Suki Munsell, PhD, director of the Dynamic Health and Fitness Institute in Corte Madera, California. “When my day looks hectic, with lots of decisions ahead, an early-morning walk brings answers and clarity,” she notes.

Seek out new scenery – The more appealing your surroundings, the calmer you’ll feel. Walking on busy streets, in unsafe neighborhoods, or after dark only adds to your stress.

Enjoy the holiday festivities and malls this season – aching feet do not have to be a part of your shopping experience. I can’t emphasize this more and I will repeat myself ‘til I am holiday red in the face: Wear your comfort shoes and arch supports, it will make a world of difference.

Happy Holidays,

Maribeth Bunch

Founder, Walk2BFit.Com