Most of us don’t realize that walking is a great way to lose some weight and improve overall health. This is what you need to know.
If you want to lose weight but aren’t ready to run or bike, and aren’t interested in gyms, walking is ideal. All you need is a pair of running shoes, a lot of determination, and a place to walk. Not surprisingly, walking is one of the safer ways lose weight.
Walking also improves your cardiovascular health, supports your immune system, improves your mood, and can even counteract the effects of genes that promote obesity.
As with any exercise, and walking is exercise: you need to get your heart rate up to get the benefit. If you are trying to lose weight, you must achieve a calorie deficit, that is, burn more calories than you take in. And the number of calories you burn depends on how fast you walk and your weight: the faster you walk and the heavier you are, the more calories you burn in each session.
TO deficit of about 500 calories one day is generally a good goal; that way you can lose about a pound a week. Of course, as you lose weight, you’ll burn fewer calories with each walk, unless you increase your speed.
How far do you have to walk to lose weight?
Most adults should be getting 150 minutes of moderate-intensity aerobic activity each week. This can mean five 30-minute brisk walks each week, but if this isn’t possible, break them up into longer and shorter walks.
Another option is to try walking 10,000 steps a day. According to the American Council on Exercise, the average person who reaches that number daily will burn up to 3,500 calories per week. It’s worth noting that the 10,000-step goal (seems a bit neat, doesn’t it?) started out as a piece of marketing in 1965 by a Japanese company I was about to introduce a device called manpo kei (It means 10,000 step meter). It is, however, a useful target: a review of 32 studies, published in the International Journal of Behavioral Nutrition and Physical Activity found that “10,000 steps per day is a reasonable goal for healthy adults.”
How to start walking to lose weight
As with any fitness program, the first few steps are the hardest, so be sure to adjust your gait when it suits you best. Some people like to go out first thing in the morning. If so, put her shoes out in the open, so she’ll see them as soon as she wakes up. You would be surprised how effective this is. If you’re back at the office and lunchtime is right for you, add your walk to your schedule so it becomes part of your day. If you want to walk at night, make it your personal/chill time.
You need to be comfortable, so a good pair of sneakers or walking shoes is a must. Take a look at our best running shoes, which will be built to support your foot as you move. Dress for the weather and be mindful of your route (if you’re tackling hills, you’ll get hot, so you may want to remove a layer). If you go out very early or after the sun has set, wear reflective clothing. Wherever you go, stay safe.
A great way to make sure you have time for your hike is to ask a friend to come with you. The company will make time pass faster and you can cheer each other on when enthusiasm is low.
If you have a dog, you have an added incentive to take regular walks, as your canine friend also needs exercise to stay healthy and happy.
Technology can be your best friend when walking to lose weight. You can listen to music: research has shown music with a fast pace can help exercise feel easier: a podcast or audiobook to help pass the time, although many people enjoy respite from the noise of daily life. You can also download a step counter app on your smartphone to measure your progress or invest in one of the best fitness trackers, best garmin watchesor best fit bit.
As your fitness improves, go longer, add wrist or ankle weights, or just pick up the pace.
Try to vary the surfaces you walk on, to work a wider variety of muscles and keep things interesting.
Walk in nature when you can. Investigate This has been shown to be more beneficial than exercising on a treadmill. It also lowers levels of the stress hormone cortisol; elevated cortisol levels lead to increased appetite, and fatty and sugary foods are often the first choice. Walking in nature is also good for you mental health.
If you’re going to be out for more than 60 minutes, eat something light an hour beforehand. Otherwise, you don’t need to eat anything, but bring a (healthy) snack if you think it will help (we’ve rounded up some of the best healthy snacks for weight loss here). Drink water to stay hydrated and avoid sugary sports drinks – they can contain more calories of what you are burning.
How to walk with good form
If you’re walking to lose weight, you need to think about your form. Stand tall and keep your head up: It weighs about nine pounds, so if you slouch or let it hang down, you’re putting pressure on your back and neck muscles. And you might bump into something!
Try to engage your core by contracting your muscles as you move. Your core helps balance and stability as you walk, and helps you maintain good posture. If you’re looking to work on your core strength, we’ve found the best abdominal workouts here, as well as this exercise, which is as good as a plank when it comes to blowing your core.
Don’t overdo it, as you will literally overextend yourself, increasing the strain on your legs and lower back. Keep your steps below your body to maximize power with each push, rather than forcing your body to catch up with your legs.
Swing those arms to burn more calories and encourage speed, but don’t swing them across your body, as this puts stress on your lower back by forcing your torso and spine to rotate repeatedly. A driving motion back and forth is what you should aim for, but you don’t need to swing your arms as high as your chest.
When you’re ready to tackle hills, lean forward slightly and take short steps up the slope. And don’t be fooled by the dips: they put less pressure on your lungs and heart, but considerably more on your muscles and joints. Again, take short steps and keep your knees bent. Land lightly.
And finally…
Remember, not all of your walking has to be organized: walk to and from the store, get off the bus one stop further from your destination, take the stairs instead of the elevator; There are many easy ways to add a little walking to your daily activities.
