Walking for Weight Loss

Walking is an ideal form of exercise for almost everyone and is a great way to get back in shape, burn excess calories and lose weight. Hippocrates, the father of Western medicine, called it 'man’s best medicine'. It is easy to do, it does not cost you a lot of money, and it gives real, long lasting benefits to one's health, fitness and overall well-being.

31 Days To Fat Loss

Why is Walking Good for You?

Walking to lose weight is an excellent idea for a number of reasons.

First of all, it is a very simple exercise. It can be done anytime, anywhere. You do not have to sign up for fitness classes or join a gym. Second, you do not have to spend a lot of money. All you need is a pair of shoes.

Walking is a low-impact aerobic exercise. Unlike high-impact activities like jogging, jumping, or running, it does not place a lot of force or stress on the joints. So, it is ideal for people of all ages. It lowers the risk of various health problems like high blood pressure, high cholesterol, diabetes, heart disease, stroke, and osteoporosis. It also reduces stress, improves your mood and overall fitness, builds stamina, and increases your energy levels.

Benefits of Walking -- 10 Reasons Why Walking is Great

Walking the Right Way

Walking For Weight Loss

If you are looking to lose weight, you should aim for a calorie deficit. The number of calories you burn should be more than the number of calories you consume. So, it is important to measure the number of calories burned walking. A pedometer or a calorie counter sports watch can help keep you track of your heart rate and the number of calories burned. It can help you assess your workout performance and reach your goals quickly.

For beginners, when you are walking for weight loss, you should not overexert yourself. To see if you are walking too fast, take the 'talk test'. Try to hold a conversation when you are walking. If you are able to do so, you are doing it right. If not, you should try to walk a little slower.

You should start slowly and increase your walking speed gradually. Ultimately, you should try to walk a mile in 13 minutes or less. Do not lengthen your stride in order to walk fast. Studies show that short strides are a lot more effective than long strides. So, taking short, quick strides and swinging your arms in a controlled manner is the best way to maximize the number of calories you burn while walking.

Anyone walking to lose weight should ideally try to walk 10,000 steps a day (about 5 miles / 8 kilometers). Experts say that walking 10,000 steps a day can set off a chain of reactions that will improve your physical as well as mental health.

While walking 10,000 steps a day might initially sound like a tough task, it is certainly not. Studies show that the average person walks anywhere from 3000 to 4000 steps a day. So, if you put in a little more effort, you can easily achieve the target of 10,000 steps a day.

5 Simple Ways To Work Walking Into Your Daily Life

  1. Everyday, take the stairs instead of the elevator
  2. Get off the bus early and walk the rest of the way to the office or back home
  3. If you drive, park the car at the furthest lot so you will walk the extra steps
  4. Do your errands on foot or walk to your appointments instead of driving
  5. Make an effort to take a daily stroll in the park, beach or even the mall

Other options you can walk to lose more calories and boost your weight loss program include:

  • Brisk walking for 20 to 30 minutes. At a quick pace, this form of walking will help burn almost as many calories as you do while jogging.
  • Walking uphill. The steeper the incline, the more calories it burn.
  • Adding hand weights while walking - one to three pound weights are recommended, to increase the calories burned per hour.

How Many Calories Burned to Lose Weight

There are 3,500 calories in a pound of body fat (or 7,700 calories in a kilogram of fat.) As a simple estimate, if one wants to lose a pound of fat a week, one needs to lose 500 calories per day.

3,500 / 7 days = 500 calories per day

For individuals looking to lose weight, if you walk 10,000 steps a day, you will effectively burned about 300 to 500 calories everyday.

Get Started Today

Walking is one of the best ways to lose weight and slim down. So, invest in a good pair of walking shoes and a pedometer such as the Omron HJ-112 and get started today.

Remember - The higher the number of calories burned walking, the faster you can achieve your fitness goals. In other words, every step counts. So, keep walking and stay fit.