Your fitness training does not need to be super complex or intensive to lose weight. For example, walking is a great way to simultaneously get physical and mental benefits! You can walk every day because it is super low impact and not rigorous on your body.
Walking Burns Calories
Walking is a great way to exercise. The thing about walking and losing weight is consistency. If you walk about 6,000 to 7,000 steps, it is about 3 miles. You will burn 250-300 calories. Think of it as every mile walking burns about 100 calories. If you walk three days a week, that’s 900 calories, and for the month, that’s 3,600. One pound is 3,500 calories. Three miles is about 30-45 minutes walking.
Losing weight is about exercise but predominately about what you eat. If you are not changing your diet and consuming extra calories, it will make losing weight harder and longer. Weight loss from walking will require you to eat well too!
Once you get up to walking three days a week with 7,000 steps comfortably, try to increase your steps by 300-500 steps each week.
Tips to Increase and Improve your Walking
1. Walk Whenever and Where Ever
Walk to work, the store, or the train. When at work, take the stairs. In doing this, two to three times or more a day, you will walk about 30 minutes or more. So, try to walk instead of jumping in the car or on the elevator. Another way is to join a walking club. For example, there are seniors who meet up at the mall and walk around in an exercising manner, meaning they are not shopping. Or, join a club that meets up. It is friendly social and easier to talk and walk.
2. Walk Briskly and Fast
You will burn more calories by picking up the pace. You are not jogging, just fast pace walking. This will burn more calories and help with more rapid weight loss.
3. Slow/Fast Interval Walking
If you cannot keep up the pace walking fast or briskly for the duration of your walk, do intervals. Walk fast for about one or a few minutes, then walk at pace for 2-3 minutes, then, fast again. Continue this type of sequence for your duration. Using fast walking will improve your pace, walk speed, and your muscles to do it too. Sooner or later, you will walk fast the whole time.
4. Walk Up Hills
Walking up hills will improve your cardiovascular endurance and leg muscle strength too! Also, it will help burn more calories by increasing the intensity. So, try to plan your route where there are some hills and inclined streets.
5. Ruck Yourself. Yes, I said ruck.
Rucking is simply wearing a weighted backpack or using a fitness sandbag. In your backpack, start light and load about 5 pounds of weight. Each week increase it by a pound or two. Walking with extra weight will help you burn almost three times more calories. In the beginning, accommodate a shorter time and distance and build it up. The great thing about rucking is it builds strength and cardio simultaneously! When you get good, ruck some hills or trails.
6. Hike Trails
Hiking trails are great for your mind and make the terrain more challenging when walking. It will make you burn more calories and develop strong leg muscles and balance and focus.
7. Take the 10,000 Step Challenge
The 10,000 step challenge was developed by a Japanese company called “Manpokei.” In translation, it actually means “10,000 steps meter.” Five miles is about 10,000 steps and burns about 400 calories.
8. Focusing on Posture
It is essential to maintain posture when you walk or exercise. Try to keep your hips forward when you walk, like squeezing your glutes. This will stabilize and align your hips to align other joints, especially your spine. It will also activate your abdominals and core. If your hips are in a good position, it will prevent your spine from rounding. The alignment will give you better body balance and balanced strength.
9. Incorporate Resistance Training
Every 3 minutes, stop and do an exercise. First, do pushups, then do squats, and after that, lunges or jumps. Whatever exercise you want to do is fine. You can alternate upper and lower body throughout your circuit. This will help burn more calories and strengthen all your muscles too!
The more you walk, the more endurance you will develop and the faster you will get. Both will help increase and burn more calories. So, walk for endurance first, then speed it up and add resistance afterward. But you will find speed will come naturally.
Walking is easy and costs nothing but your calories. Walking still offers all of the excellent health benefits that other fitness routines do, too, like weight loss. It is also one of the most accessible and most cost-effective forms of exercise a person can do.