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Fitness Articles  ›  Focused Fitness

''I Haven't Missed a Walk in Over a Year!''

Daily Walks at Work Helped LOGHOUSE Lose Weight

-- By SparkPeople Editorial Staff
After several false starts to lose weight over the years, Rick (LOGHOUSE) tipped the scale at 289 pounds. A weight loss challenge (and exercise buddy) at work motivated him to walk every single day for more than a year. He's now 40 pounds lighter and three pants sizes smaller thanks to daily walks. Find out how walking helped Rick lose weight, gain energy and overcome chronic back pain.

Rick Before Rick After

How did walking help you reach your goals?
Just walking through the grocery store or from my car to my desk at work hurt my back. I had to do something about my weight and discomfort, so headed up a "weight loss challenge" at work, which runs quarterly and has two-person teams. I teamed up with a guy who immediately got me walking every day at lunch (something we've done every day since for more than a year). I've since added treadmill and outdoor walking at home and have done some occasional light jogging and even tried out some interval training.

What other exercises do you do besides walking?
I recently restarted my once "moderately" successful weight training program. I'm going in a different direction this time, using the TNT program from Men's Health. I've opted for this as an easy way to change things up and keep things interesting. I also started doing the 100 Pushups Challenge a while back, which helped me progress from only 13 pushups to 44 during my last exhaustion test. My last workout had 160 pushups in 5 sets (not bad, eh?).

How do you keep your walks fun and interesting?
I change my routes frequently. Our lunch time walks at work keep evolving and roam all over the industrial park I work in. Using MapMyRun.com, we've mapped out about 10 routes that range from 1.6 to 2 miles in length. Two-mile walks are a challenge in our half-hour lunch time, but we can do it if we really hustle. During bad weather or in the winter, I walk inside our factory (seven laps is just over 2 miles). At home, I walk all over. Since I live in a rural area, all the walk routes I take here are more than three miles. My MP3 player helps LOADS, too. It's loaded with live recordings of my favorite acoustic music to keep me motivated while I walk.
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Member Comments

  • Rick, thank you for sharing your daily journey on Spark with all of us. You have reinforced my daily journey on spark.
    I know how I felt when I reached my goal in 2012. I had daily motivation, and I followed my nutrition well. I remember before all that happened the lower back pain, and being bother with arthritis in my legs, but once I began my daily exercise, the aches & pains in my body left.
    I'm getting back into what works for me. Motivation is very important to me.
    Congratulations on your success, Rick! I wish you continued success in your Spark journey. - 5/2/2014 2:48:49 PM
  • Rick,
    You have really motivated me to keep with walking. Sometimes I just want to to hurry things along and I only end up frustrated, sore, and eventually gaining more weight! I like walking more than any other exercise and switching routes and making the goal to walk everyday is something I can do. Congrats on your 40 pound loss and your back improvement! ;0) - 4/20/2014 5:15:47 PM
  • CHERRYZMB60
    thank you Rick for reminding me i can walk in the gym at work when it is too cold outside which i will start doing tuesday. Walking in my favorite exercise and i 8 different routes to use - 3/1/2014 11:54:46 PM
  • Thanks for sharing - 9/27/2013 6:26:17 AM
  • Love the article. I have started back to walking. I love to walk. I hope losing the weight and walking everyday will release this pain I am having. Keep pushing. Way to go. - 9/20/2013 1:11:47 PM
  • DMORGAN16
    Rick, thank you for this inspiration. i usually walk five days a week, from home to the bus stop i walk and then from the bus stop to home i walk. about 45 minute walk for 5 days. but definitely going to add walking to the weekend. Thank you - 9/19/2013 9:07:18 PM
  • Looking so forward to following your footsteps with using your guide and inspiration to NOT MISSING any days without walking from now on.
    Honestly, i just did my FIRST walk this evening!!! 1 hr and 20 mins it took me, long may it last and shorter may the time it take...hee hee
    Thanks for such an uplifting Blog.

    Sending Lots a Luv, Laughter, Happiness and may the Scottish Sunshine i send across the Skies tonight make your smile that much bigger than it's used to!!
    I'll be Howling at the Moon for you Nightlong. - 9/19/2013 6:24:37 PM
  • Thank you I love walking I just need someone to walk with at lunch a buddy..... - 7/15/2013 7:13:22 PM
  • Great motivational article..thank you

    keep on keepin' on - 7/15/2013 5:40:28 PM
  • Walking is absolutely my favorite type of exercise. I was very encouraged by this article!! - 4/22/2013 10:38:22 PM
  • PUGGLEMONKEY
    I really needed the inspiration today - no weight lose in almost two weeks. Dealing with pain in the balls of both feet. Thanks Rick! You are a true inspiration. - 4/3/2013 4:08:38 PM
  • Incredibly inspiring... and awesome job! Keep up the great work! - 4/2/2013 9:57:12 PM
  • DEB_LEA
    Great job! Very motivating. Thanks for sharing your story. - 4/2/2013 9:46:32 AM
  • I didnt miss a walk, from May 2012 to Jan 2013...other than a little tendonitis in my foot, I was there everyday, weather permitting, and sometimes twice a day.
    One hour each walk...and I loved it.
    I also loved the 70 pounds I lost in those 8 months!!!!!
    In January, I suffered a stress fracture in my left foot...while on the walking track.
    Thinking it would be a quick 6 weeks, to heal, and maybe let the weather improve, I wasnt to worried. The ortho said it was a clean break, no surgery required.
    But here it is nearly 3 months later, and still no walking for me.
    2 follow ups with the ortho, and I have discovered my foot isnt healing as quickly as it should and I am vitamin d deficient!!
    So, my walking is on hold, until all this goes away and I heal.
    As soon as I do, thats the first thing I am gonna do is gradually reintroduce myself to the walking track and get back to my daily walks...I had hoped to be running by now.
    It was my overall goal, to get to where I could run, and start some steep hill walking, maybe even a little climbing...my goals are on hold, but not ever too far out of reach, I loved the blog.
    Reminded me of my love of walking. - 4/2/2013 9:19:27 AM
  • WOOHOOO !!!!

    Congrats !

    Keep up the good job - 2/17/2013 10:30:13 PM
Popular Calories Burned Searches: Biking/Cycling: 26-31 km/h (2.3 minutes per km - 1.9 minutes per km)  |  Biking/Cycling: > 32 km/h (1.8 minutes per km)  |  Running: 20 km/h (3 minutes per km)