Walking is one of the easiest forms of exercise to incorporate into one’s daily life. It is free, low-risk, and accessible to most people. Walking burns calories helps preserve lean muscle, and reduces belly fat. It also boosts mental health by improving mood. Here are some tips to boost the effectiveness of taking walks for weight loss.
Pick up the pace and power walk in intervals
You burn more calories by walking at a brisk pace. One study showed that increased speed was linked to burning more calories. You don’t have to run, just walk briskly to burn extra calories. Power walks in intervals is a great way to do this. Warm up by setting a normal pace for about 5 to 10 minutes then increase the pace for 10 to 15 seconds before going back to a normal pace.
Walk on an incline and hit the trail
Research suggests that taking walks on an incline can enhance the intensity of the workout while also reducing the impact on the legs and joints. Taking walks on uneven surfaces burns more calories than doing so on level ground. Whenever possible, take your workout to a nearby park that offers a bit of a hike. You should also consider taking the stairs instead of the elevator when faced with the choice.
Choose the right shoes
Walking for exercise with bad shoes is the surest way to risk injury and suck the joy out of the practice for you. Invest in good shoes with good cushioning to support your weight and prevent blisters.
Wear a weighted vest
Wearing a weighted vest when going for walks leads to burning more calories. Heavier people burn more calories because their bodies require more energy to perform the same task than someone who is not heavy. Wearing a weighted vest encourages a person’s body to work harder through the walk. One study found that people who walked while wearing a weighted vest burned 12% more calories than those who walked the same distance at the same speed without one.
Swing your arms
It may look ridiculous to swing your arms while walking, but it’s important because when trying to lose weight and get fit, any extra movement that burns calories, thereby helping the cause.
Focus on form
Walking doesn’t take much skill and is natural. However, the right form and posture can help enhance your walk. Keep your chin up and shoulders square. Additionally, focus on tightening your abdominal muscles and keeping your back straight. With every step, your glutes should be engaged, think of it as tucking your butt inward as you walk. You’ll want to land on your heels and roll forward to push off your toes with each stride.
Track your walk and set goals
When taking walks for weight loss, it’s beneficial to keep track of your performance. Keep track of your pace, duration, distance, steps, and calories burned. A fitness tracker or pedometer app can help with this. Tracking your progress can be encouraging and challenging, helping push you on. Set goals to see what you are able to accomplish, to encourage yourself, and push yourself further.
Incorporate resistance training
In order to increase the growth of new muscle and increase your heart rate, you can try adding resistance training during the walk. Some exercises to include during intervals while walking include, squats, pushups, burpees, triceps dips, and lunges. What Type Of Exercises Are Right For You?
Drink water at least 30-60 minutes before starting your walk so that it’s out of your system and you will not need to use the bathroom during the walk. After walking, drink water to rehydrate your body. 7 Tricks For Keeping Yourself Hydrated Every Day
Walk with a friend
When you’re getting started having an accountability buddy who you walk with can help you stay focused and not miss the daily walk. This will keep you motivated and keep you from postponing or skipping walks.
Do multiple short walks
Long walks are beneficial but shorter, more frequent walks are even more beneficial. Taking three short walks instead of one long walk can produce better results. Experts believe that taking a walk after each meal is also beneficial.
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