Can you Lose Weight with Walking?

November 18, 2011 by  
Filed under Featured Weight Loss Articles

Walking is one of the safest, most effective ways of losing weight and to ensure that your body weight remains at an optimal level.  There are very few other exercise routines that can offer you the same all-round benefits as walking. You can not only lose excess weight, but you can improve other key aspects of your general health.
The National Institutes of Health recommends that adults walk at least 10,000 steps a day in order to maintain an ideal body weight. So, to lose weight you will probably have to consider walking about 12,000 steps a day to ensure the maximum benefit. Walking, along with a healthy diet is probably the best long term solution for safe weight loss.

Learn to Maximize Weight Loss through Walking
Adding Interval Training – Interval Training is a simple concept. You can increase your walking pace, or exaggerate your arm movements for about 5 minutes. You can also make use of ankle weights during that period. Following this period, you can set a more leisurely pace for the next 5 minutes. If you are using a treadmill, you can change the incline angle to increase resistance for short durations.

Try Walking on Different Surfaces – Mixing up your routine by walking on different surfaces can add a bit of variety to your walking program. Some surfaces such as gravel, grass, and sand, will offer greater resistance to your workout. This can greatly increase the rate at which you burn up those calories. For example, walking on a sandy track can boost your calorie burning rate by up to 50%.

Walking with Friends – If you suffer from bouts of boredom and low motivation while walking, you may consider walking with a group. This can help enhance the experience for you, and create a more energetic walking routine that can burn more calories.

Swing your arms – This may seem ungainly, but swinging your arms can help increase your rate of burning calories by 10%. Make sure your elbows are close by your side, and avoid clenching your fists tightly.

Walking Uphill – Whenever possible, try to add some resistance to your walking by choosing an uphill path. This can help you burn those calories faster as compared to a flat track. Ensure that your back is straight and you head is upright.

Leaning forward or slouching can add unnecessary stress to your back.

Weighted Vest – Wearing a weighted vest is one the safest ways to add more resistance. It is safer than most other options, because the weight is distributed evenly across your body.

Some Tips

  • Be patient. Weight loss through walking takes longer than other more intense physical workouts.
  •  You must understand that you are investing in a healthy lifestyle by choosing to walk.
  • Walking reduces stress and depression, which are among the chief causes of overeating.

Simply put, walking will not only help you achieve weight loss, but also represents the path to a healthier, longer life.

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