By now, you’ve seen the headlines about walking to lose weight. It’s one of the best ways to consistently burn fat, and it’s free! But what kind of walking routine should you try? How can you get the most out of your ride?
denise Austin, fitness expert and creator of fit more than 50 Magazine in collaboration with women’s world, shared his secrets to the best cardio workout for fat burning. She finds out how Denise keeps up with her fitness (and why her walks are so effective and pain-free!)
It’s about the shoes.
“To get the most out of your walking routine, make sure you wear the right shoes,” says Denise. “They should be comfortable, provide enough arch support, and not be too worn.”
It’s true: getting the kicks right can make all the difference when you exercise. Denise loves her Easy Spirit sneakers (Shop at Easy Spirit, $75), which are lightweight and designed with both comfort and style in mind. You can also check our 21 best options for running shoes. Here are some tips on how you can choose the best walking shoes for you!
- Shop in the afternoon. His feet are a little more swollen later in the day. Try on sneakers in the evening to help you find the right size and avoid cramped shoes.
- Take your old pair of sneakers to the store. Doing this will help shoe experts see which parts of your shoes are the most worn. Then an expert will be able to recommend a pair of shoes that best suit your gait.
- Make some moves. Take the shoes for a spin test by doing some squats. If the shoes have the right amount of support, your knee will move over your foot, not in.
- Check stability. If your shoes bend easily at the arch, they won’t provide the lateral support you need for walking. Instead, the shoe should bend at the ball of the foot. And when you rotate the shoe, you should also feel some resistance.
- Check for damping. You’ll also want to check that any walking shoe you buy provides a consistent level of cushioning, which will offer your feet the most comfort.
As for other tricks to make your walk successful, Denise suggests wearing a pedometer. “Using a pedometer to track your steps can also be a great motivator,” she adds. “And don’t forget to bring a bottle of water with you to help you stay hydrated.”
The best walking routine for women over 50
Ready to get into a new walking routine? All it takes is three steps.
- Heating. Start by walking for five minutes at an easy, relaxed pace—about 2.5 to 3.2 miles per hour (mph) on a treadmill—which will help warm up your muscles and relax your joints. This is the time to lower form and posture.
- Take a walk. Now that your muscles are warm, pick up the pace! Start walking at a moderate to fast pace; if you’re on a treadmill, about 3.2 to 3.7 mph. Your step must be comfortable. Pump your arms to get the blood flowing and your heart rate up. Continue at this pace for 20 minutes.
- Cool down. Finish your workout with five minutes of easy walking (about 2.5 to 3.2 mph) to allow your body to return to its normal temperature. Give yourself a pat on the back for getting up and moving!
According to Denise, a brisk 30-minute walk every day will help you burn about 43,800 calories a year. We hope this news inspires you to get going and develop a healthy and fun routine. It’s time to get moving!
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This article originally appeared in our print magazine, fit more than 50.
