Hi team

[AJ3959]

Had a good walk yesterday But this morning my legs are hurting & knees..should I have a rest day or should I walk again 🤔mmmm

[CBDB Administrator]

I’d give your legs a day of recovery. Or a very gentle quick walk.

When increasing walking distances, even here the 10% rule often helps, e.g. from week to week, increase distance only by 10% if you can. It helps to slowly but steadily built up muscles and strengthen bones and joints without overburdening them.

Happy walking!

[AJ3959 in reply to CBDB]

Thank you I will do that 🏃‍♂️🏃‍♂️

[Howaayman]

Hi, it’s brilliant you are exercising but if you are feeling pain you need to adjust your exercise and take some rest and adjust your exercise routine. Exercising too hard, too soon for your body will only lead to injury and stopping exercise. So listen to your body and adjust your exercise to suit you. Doing 10k steps a day is a goal many people use but it’s not a minimum exercise level! I like the Active 10 min brisk walking plan as I don’t have to worry about steps and instead focus on bursts of 10 min activity. I started off at only one 10 min walk a day but over time I now do between 3-4 walks each day when I can fit them in. It’s now a routine that I enjoy and works for me. Building a habit is vital otherwise it’s too easy to break the routine and stop exercising. I’ve found the health advice in podcasts by Dr Michael Moseley and Dr Rangan Chatterjee brilliant, motivational and full of good advice. I learnt new things like how exercise improves mind, body and soul. Gaining muscle as we age is vital for strength, balance and flexibility. I thought exercise speeded up weight loss but I learned that was wrong. It’s reducing calories that loses weight. Exercise will improve overall health and is good to maintain weight lost through calories reduction. Brisk walking is great for health but you need to build up to long distances if you haven’t exercised regularly in a long time. Short brisk 10 min walks are far better than longer walks until your body is stronger. Don’t make the mistake that more exercise will lose more weight. Patience and time are key to gaining fitness or losing weight. It can be dispiriting that immediate improvements aren’t visible but keeping up a regular healthy exercise routine and diet and you will get there. I hop this helps. Good luck and best wishes for getting healthier. Be patient - You’ve got this!

[AJ3959 in reply to Howaayman]

Thank you for the information that's great..I think I went mad at beginning thinking a good one hour walk was good but it didn't..then 10mins plan sounds great I'm on it...happy Easter

[Doris8 1000miles per year]

Agree with CBDB have a day of rest , your legs need rest and your muscles, don’t do too much and sicken yourself. Take it easy x