When it comes to exercise, walking is not only regarded as the most convenient form of exercise, but also the safest. If you love walking, you will be able to lose at least one pound weekly without the need to head to the gym or follow a specific diet.
Walking is not only good for weight loss, you will also tone your muscles as well as improve your overall health in the process! So could this easy method of exercising that we have overlooked for so long be the answer to all our problems?
Losing weight through walking
There are two main factors that will have an impact on the amount of calories your body burn when walking. The first would be the weight of your body and the other the pace at which you walk. On average, walking for about an hour, can lead to burning as much as 400 calories, for a walking pace of 4 miles per hour.
For those that are trying to lose weight, but have been unsuccessful thus far, you do not have to limit yourself to only walking 4 miles daily. Instead, you can easily add another 3 miles to your walking routine in order to burn yet another 300 calories!
In addition, try to implement walking into your daily schedule or make it a part of your daily activity to walk for a shorter distance. To burn even more calories while walking, you can make use of a device known as a pedometer.
Pedometers and Weight Loss
The most effective way to improve your success rate when trying to lose weight through walking and to obtain the best results would be to get a pedometer.
It has been recommended by the American Medical Association to use a pedometer for more effective and better weight loss control. A pedometer is a supportive, lightweight device that you can easily attach to your waistline and it holds several beneficial properties for its users.
The device is lightweight and includes several different features. One of the greatest benefits about the pedometer is the fact that it will inform the user of the amount of steps that have been taken throughout the day.
A pedometer or even a wrist band is very useful for monitoring your daily progress and will help you stay motivated on your weight loss journey through walking!
For those that own a more advance pedometer, you can easily track the amount of calories that you have burned and will know exactly the amount of steps that is required to take on a daily basis as a way to reach your desired weight.
How often should you walk?
It is advised that you first consult your doctor before you make walking a part of your daily routine to ensure that you are in good health to make this activity a part of your exercise routine.
When you first start walking to lose weight, you should begin slowly. It is suggested that you start walking 3 days per week for at least 15-20 minutes. As time passes, and your body adapts to your walking habits, you may increase your walking time to 30-60 minutes per day.
Your Walking Style
Walking is something that we have done since we were small. While everyone knows how to walk, most of us have been doing it the wrong way. Over the years we have developed certain bad habits such as bad posture that may have brought on less than desirable walking styles.
Your walking style will help you achieve your desired results. For example, if you would like to lose weight through walking, the correct walking style is to keep your eyes at least 100 feet forward, while holding up your chin. Your abdomen should be pulled in towards the spine and your butt should be squeezed.
Number of Steps Necessary to Lose Weight
In order for the average person to lose weight, it is recommended that you should take at least 2,000 steps per mile. For every mile taken, you will burn 100 calories. Your pedometer is there to help monitor your steps, the miles you walk and the amount of calories burned every day through walking. Furthermore, you can increase your steps by doing daily activities that require walking.
The following pattern is a quick guideline
- For every 1 mile, you need to take 2000 steps= 100 calories burned
- 1 pound= 3, 500 calories
- To lose 1 pound per week= 10 000 steps =burning 500 calories daily
Keep the Interest for Walking
For some, 10,000 steps may seem impossible, which is why we have listed a few tips to keep you motivated and keep you walking to get into shape!
- Get a walking partner. It is always more exciting to walk when you have great company.
- If possible walk to work or school
- Change your walking routine to keep things interesting
- Try walking the stairs instead of the elevator.
- Walk to your local grocery store instead of driving.
- Walk in different areas. Parks, neighborhoods, the beach while listening to some of your favorite music.
- For cold days, walk on the treadmill while enjoying your favorite movie.
- Walk your kids to school
- Walk in groups. This way you can all inspire each other to reach your desired goal.