In my last post, I admitted that my weight was becoming an issue and that I needed to address it. To take responsibility for my health, I decided to return to brisk walking.
I chose to conduct a personal experiment to determine what works best for me. I also established non-negotiable guidelines that I will follow. Here are the goals I set for my brisk walking experiment:
Brisk walk daily for at least 45 minutes.
Record every activity to document my progress.
Write updates and reflections weekly, or whenever a significant event or idea arises.
You can read the prologue of my Brisk Walking Experiment here.
Summary and data
Now, let me summarize the first week of my brisk walking journey:
Inclusive Dates: July 28, 2024 - August 3, 2024
Total Distance Walked: 32.94 km
Total Steps: 43,173 steps
Selected time to walk: late afternoon to evening
Distance (km) | Ave. pace (km) | Steps | Ave. speed (km/h) | |
|---|---|---|---|---|
7/28/2024 | 4.73 | 9.33 | 6156 | 6.29 |
7/29/2024 | 4.83 | 9.2 | 6292 | 6.43 |
7/30/2024 | 4.76 | 9.28 | 6264 | 6.33 |
7/31/2024 | 4.68 | 9.38 | 6157 | 6.23 |
8/01/2024 | 4.65 | 9.42 | 6089 | 6.19 |
8/02/2024 | 4.61 | 9.47 | 6117 | 6.14 |
8/03/2024 | 4.68 | 9.5 | 6098 | 6.1 |
Average | 4.71 | 9.37 | 6,168 | 6.24 |
With the data above, here are my reflections on the first week of my brisk walking experiment:
I. Becoming familiar (again)
One key takeaway is how brisk walking has reintroduced me to the activity. After completing my first kilometer, my body began to recognize the challenge. The thought of stopping frequently crossed my mind, especially during the first three days.
The location provided a sense of security and familiarity. I chose the basement parking of our condominium because it connected me to my past efforts. As I walked, the familiar smell of the uneven road mixed with my sweat brought back memories.
The basement parking served as my sanctuary where I previously built my fitness routine. The pavements had witnessed thousands of steps from my earlier commitment to losing weight. Now, I am engaging in the same activity once again.
II. Pain in-between
A crucial aspect of embracing brisk walking is managing the physical challenge it presents. Compared to normal walking, brisk walking requires more effort to maintain a faster pace. I have always aimed for a pace of less than 10 minutes per kilometer, which I consider a sign that I am doing the activity correctly.
Maintaining this pace made my legs feel stiff and painful. During the first 7 days, I experienced this discomfort between the first 1 to 2 kilometers of each walk. Each time, my mind urged me to slow down. In such moments, I either persisted or slowed down slightly to stay within the under 10-minute target.
Eventually, the pain subsided until I completed the 45-minute routine. This discomfort indicates that my body is adjusting to the new demands, signaling positive changes and adaptation.
III. Listening made the brisk walk easier
During the first two days of the experiment, I walked without any audio distractions. This approach was inspired by David Goggins and my desire to toughen my mind and ignore the urge to quit.
However, this method had its challenges. I frequently struggled with the urge to stop and found it difficult to focus on my pace.
On the third day, I decided to try an alternative: listening to downloaded YouTube videos. For the next four days, I immersed myself in 30-40 minutes of content from personalities like Dan Koe, Mel Robbins, and David Goggins.
Reflecting on this, I found that listening to content during my walks proved beneficial. It allowed me to:
Expand my understanding of concepts and principles shared by key personalities.
Reflect on how these ideas apply to my life, especially regarding personal branding.
Provide relief and distraction from the pain experienced during the walks.
While listening to content was advantageous, I also value the silence during my walks. In the coming week, I plan to walk in silence for two days and dedicate the rest to listening.
IV. Other considerations
After completing my first week of brisk walking, I have additional insights to share:
Using Old Walking/Running Shoes: I used my old shoes from my fitness journey in 2022. This choice was a mix of nostalgia and a return to familiar comfort.
Inconsistent Fitness Band: I’m using my wife’s Huawei fitness band since my Apple Watch SE stopped working in March 2024. The data, especially heart rate monitoring, has been inconsistent, but this is not a major issue for me. My goal is consistent progress tracking.
Grateful for Mobile Apps: Mobile apps that track progress and log notes have been very useful. The health app automatically records relevant data, and I plan to explore additional features for tracking fasting, calories burned, and weight management.
Onward to Week 2
Overall, I appreciate the effort required to complete the first week. Each day brought specific challenges and insights, reinforcing my determination to continue. I recognize that reaching my goal is a long journey, and I look forward to the lessons and learnings each week brings.
As I begin week 2 of my experiment, I anticipate mental resistance and possible influences to deviate from my routine. Nevertheless, I am committed to sticking to my non-negotiable items and continuing the experiment.
I am now a brisk walker, and I intend to remain one.
Thank you for taking the time to read Brisk Walk Collective. I’d love to hear your ideas and suggestions! Feel free to share them in the comments section.
In future articles, I’ll continue to share my personal journey and other related content. I aim to keep this newsletter free, and I appreciate any support you can offer.
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