Regular walking habits can prove fruitful in losing weight. Wondering how? By burning calories, increasing muscle mass, boosting metabolism, reducing visceral fat, and reducing stress! But that’s not all that his low-impact exercise has to offer! Walking is accessible to many irrespective of their fitness level, making it a great first step in the weight loss journey. So, if you are wondering how to walk to lose weight, we have got you covered. In this ultimate guide, we will explore how walking for weight loss is helpful and what are the best walking workouts. Without any further ado, let’s begin exploring!
Benefits of Walking Over Other Forms of Exercise
First thing first, we all need to bust the myth that rigorous physical activity is the only weight loss means. That’s not true! Physical activity as simple as brisk walking can help you burn loads of calories and get your desired body. Here’s how this exercise compares with others:
- – Easy on the joints
- – Doesn’t need special gear or setup
- – Lower risk of injury
- – Suitable for anyone, no matter their age
- – Supports mental clarity
- – Helps with steady weight control
- – Better for heart health with less strain
- – Encourages daily habit formation
- – Easily fits into daily life
Best Walking Methods
Let’s now explore the best walking methods you can adopt, depending on your fitness level and goals to lose weight by walking.
Brisk Walking: In brisk walking, you walk quicker than usual, enough to chat, but singing would be hard. This simple yet effective exercise is great for heart health, supports weight loss, and builds endurance over time.
Interval Walking (HIIT-style): It’s an interesting walking method that combines both fast and slow walking. For instance, walk for one minute, then slow down for two minutes, and repeat for twenty to thirty minutes. This way, you can burn more calories than brisk walking.
Incline or Hill Walking: When walking uphill, either outdoors or on the treadmill incline, it becomes more challenging. In turn, our muscles have to work harder, especially those in the legs and glutes, which helps you burn extra calories. Even a 15-minute uphill walk can feel like a mini workout.
Long-Distance/Endurance Walking: Well, now comes another interesting walking exercise. Long-distance walking or endurance walking involves walking at your normal pace but for longer spans, say 60 minutes. It helps build stamina and urn more calories over time. But that’s not all! Most people claim to find the best ideas during long walks, so why not give it a try?
Walking After Meals: You won’t believe, but a short walk after a meal, just ten to fifteen minutes, can make a big impact on your weight loss journey. It can regulate blood pressure, improve digestion, and reduce the heaviness of bloating. This walking method is ideal for those struggling with diabetes and preventing blood sugar spikes.
How Long and How Often to Walk
According to the Mayo Clinic, if you are sticking with moderate-intensity aerobic activity, like brisk walking, aim for at least 150 minutes. However, in the case of vigorous activity, like uphill walking, 75 minutes can create a big impact. And according to Healthline, consider 30 minutes of brisk walking as a starting step. For significant weight loss, you can aim for 10000 steps daily or an hour a day.
Tips to Increase Calorie Burn
By now, you have explored the basics of walking, the best methods, and frequency or intensity stats. Let’s now move on to some walking tips for fat burning.
Proper Posture: With the right posture, your muscles tend to work more efficiently, eventually burning more calories. So, ensure your back remains straight, shoulders relaxed, and core slightly engaged when walking. Also, avoid hunching or leaning forward.
Arm Movement: This can also boost calorie burn without much effort. All you need to do is bend your arms at a 90-degree angle and move them in rhythm with your steps. This way, your upper body will get involved in the exercise, increasing your pace naturally and boosting calorie burn.
Weighted Vests: Weighted vests add resistance and can help burn more calories without having to walk longer or faster. So, the next time you go walking, wear a lightweight vest, start with just 5 to 10 pounds, and increase gradually. It can also help build strength, especially when walking uphill.
Walking Plan for Beginners
It’s always better to have a plan in hand, no matter how big or small the goal you want to achieve are. So, why not in the case of walking? Get yourself an efficient walking plan for beginners, like the Walk On: Walk the Weight Off 30-Day Plan. As the name indicates, it’s a 30-day plan for women over 40. The main goal is to combine steady-state and interval cardio with creative strength training that includes dumbbells and resistance bands to challenge your muscles in new ways while walking.
The good news? You also have three levels of choice to use with each workout. This way, you can do as much as you can, beginning from beginner levels and gradually making your way to advanced. It also has a 30-day routine printed on the back of the box so you can keep yourself motivated.
Final Thoughts: Staying Consistent and Tracking Progress
Walking is a useful exercise for weight loss, owing to the fact that it can help burn calories, boost metabolism, and increase endurance over time. The best thing about walking exercises is that you can effortlessly get your desired outcome with little tweaks, like wearing weighted vests to increase resistance and force your muscles to work more. Moreover, it’s a simple exercise with no fitness level issues; just get yourself the right equipment, like comfortable walking shoes and a breathable walking suit, and get on the track to burn stubborn fat and reduce weight. Remember that consistency is the key. You need to stay committed, and walking plans can be of great help in this regard. They keep you motivated over the long run. That aside, tracking your progress can also boost your spirit. Note down your stats before walking and compare them after a month with the new stats. Your efforts will surely bear fruit.
