The soreness is usually worse early in the morning and at the start of your walk, and can slowly get better as your walk progresses.

Try workout routines to strengthen calves and shins. Walking on heels, and walking on toes are probably the single easiest way to strengthen your shins. I do this all the time to help loosen up before a serous walk.

Toe taps: This can be a good way to work the shins. Start by standing or sitting then tap the floor your foot for a couple of minutes.

Heal raises. Stand on one leg with a chair turned backwards in front of you raise up on your toes keeping your knee straight. Hold for about1 second. Slowly lower to the ground. Do this at least 10 times. Toe raises: Same as heel raises only stand on heels and raise toes. You can do both of these exercises any time that you standing. I do these at my work place when I have to stand at a workbench for a while.

If you walk on a road with an obvious arch try walking out and back on the same side of the road. This will help to avoid putting too much strain on one leg.

I know that fast weight loss sounds great, but fast and easy weight loss programs are probably not the best answer for most over weight people. Weight adjustment has major effects on several of your vital organs and it only stands to reason that your organs have adjusted to your elevated weight over time and that would be the best way for them to normalize their functions.

You need to focus on changing your lifestyle if you want to maintain your weight loss successfully. These changes should be done over a long period of time. shedding the pounds slowly is the healthy way to lose excess weight and keep it off for good.

 Here are a few tips that may help you successfully loose the weight and keep it off.

1. Skipping meals is a No-No – Plan to eat half as much twice as often. Eating smaller meals will make you feel fuller all day and stop you from looking for those between meal snacks.

2. Cut your calories – Vegetables, fruits, and low-fat dairy foods are a good food choice because they are naturally low in calories and fat.

3. Get some Exercise – You need to get some exercise to increase your metabolism and oxygenate the cells in your body.

4. Stay the Course – Make your goals and keep them realistic. You are going to get off track at times, just don’t make a habit of it and get back on schedule for the next day.

5. Reward yourself – The scale is important to check your weight, but you  may want to also watch how our clothes fit, your endurance level and strength.

When you set your target levels make sure that you have to stretch to reach them, but don’t set them so high that you have to take a leap of faith to make them happen. 

You need to remember that you are working on a life changing project. This isn’t just about loosing the weight it is a about making yourself healthy and improving your quality and span of your remaining life.

Being over weight will put most of these kids at risk for several common medical problems, including diabetes, high blood pressure, high cholesterol, and sleep apnea.

Encurage you child to play games that require some kind of physical activity every day. You also need to get in the mood to play if you want to keep your child interested in the activity and keep them moving. It isn’t going to hurt you to mave around a little and you may even get more benefit from the activity than they do.

Keep a ball in the yard so you can walk over and give it a kick. Once that ball in in motion our 5 year old grandson locks onto it and the game is on. It doesn’t take too much to get him to play if I am willing to play to.

Remember that this is a playing activity and you don’t want to get mad if the ball goes the wrong direction. Just out smart your opponent and make a goal in a fenced in corner of the yard so they can do most of the ball chasing.

Obesity can also adversely affect their self-esteem so help them to exercise with playing and make them winners

Ken!