Slow and Steady Wins the Race

Surely you have heard the saying Slow and Steady Wins the Race. The story of the tortoise and the hare embodies this. The story starts with a race between the tortoise and the hare. The hare was overly confident and decided to take a break, only to have the tortoise win because he plodded along. Plodding along will get you there in the end. The aim is to never give up.

I lost 17kg without setting foot in a gym or running. Due to my chronic back pain I am limited by what exercise I can do. I had to give up running and going to the gym about 10 years ago because of health issues caused by a congenital heart condition. But those limitations have not stopped me from exercising regularly. Instead of focusing on what I can’t do, I focus on what I can do.

Focus On What You Can Do, Not What You Can’t

I can walk! I walk my border collies nearly every day, approximately 3 – 3.5km. My son and I usually walk them together, and we use that time to talk. The bond we have developed from our daily walks is incredible. We really miss that when one of us is away. The obvious other benefit is seeing how much our dogs love their daily walk. We’re really lucky to have fabulous parks and beaches nearby that are dog friendly.

Slow and steady wins the race.  I may not be able to run, but my daily walk with the dogs has lead to my successful weightloss.  Photo shows Christina Henry with her two border collies on the shore of a lake
Slow and steady wins the race. I may not be able to run, but my daily walk with the dogs has lead to my successful weight-loss.

Regular exercise is the key. It doesn’t need to be high impact or energetic to have health benefits. Even a low impact exercise like walking, swimming or yoga has multiple benefits. Starting with a short walk and slowly building up over time, you will see benefits to your health and well being such as weight loss, improved stamina, and better mood. I also increased my incidental exercise by parking further away and climbing the stairs at work instead of taking the lift.

I use a Fitbit tracker to keep track of my steps, and aim to walk 10500 steps a day. Some days I walk more, some less, but at the end of the week it averages 8 – 10,000 steps per day. I find it is a good incentive, and being in Fitbit challenges spurs me on to walk more.

The key to develop a healthy exercise schedule is to do something you like, do it regularly, and set yourself goals such as walking further, climbing 4 flights of stairs a day, or walking for 10 minutes every hour. Over time you will see the benefits

Slow and steady wins the race.  Regular exercise is the key to long term weight-loss.  Even a daily walk has benefits.  Photo shows a man on the shore of a lake in the mountains
Regular exercise is the key to long term weight-loss. Even a daily walk has benefits.

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