Physical activity is an important way for weight control because it’ll help you burn calories. With 30 minutes of normal walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the faster the pace, the more calories you will burn.Excessive exercise can increase your risk of pain, injury, and exhaustion, so if you’re new to regular walking, you may want to start with short or light-intensity walks and gradually increase the length of your walks or intensity (moderate or strong).
There are aspects that you should consider if you want to lose weight by walking, so below, we have 5 tips that you should follow to walk and lose weight.
- The warm-up
It is also very important, it is one of the main steps you must follow to be able to walk for longer and for the exercise to be more effective: Start walking at a slow pace. If you want, you can carry weights in the process, so hold them and speed up for three minutes, then slow down. For one minute, alternate lifting one knee toward your hips as both arms reach the top, drawing your abs deeper into your spine, and lowering your arms with each step down. Then take a wide step to the right and bring your left foot closer to the other. Immediately repeat to the opposite side. Move back and forth at a fast pace and let your arms move naturally, alternating for one minute.
A person burns approximately 100 calories walking a kilometer and a half. A pound of fat equals 3,500 calories, so to lose a pound a week (a healthy goal according to experts), you’d need to burn 1,000 a day, or about 10,000 steps a day, which equates to seven kilometers. You can even try intervals, which will maximize the cardiorespiratory benefits. Count your steps, if they are less than 130 per minute, try to pick up the pace a bit.
The ideal is to take about 10,000 steps a day. One of the largest studies conducted on the relationship between walking and weight loss is the one published in 2008 in the ‘Journal of Physical Activity & Health‘, which concluded that women aged between 18 and 40 year olds need to walk 12,000 steps daily (approximately 9.5 kilometers) to see effective changes on the scale. Also, keep in mind that the faster and longer you walk, the less likely you are to have heart failure or a heart attack.
- How to walk
Stand tall with your feet hip-width apart, elbows bent at about 90 degrees, and arms outstretched. Pay attention to the back foot as if you are lifting it off the ground like Velcro, which will activate the correct muscles. With everything in place, hips lifted and neck straight, your arms should be free to follow the correct movement pattern, like a pendulum. If you want to use them to encourage your acceleration, you must have momentum: move them towards the center of your body and then very far back, this last movement with more force than forward. Do not clench your fists tightly, as this prevents the correct shoulder position.
The reality is that, once again, there is no specific rhythm recommended for everyone and it will depend on our needs and current state. In general, we will have to take into account things like our current weight, our age and our gender. Depending on this, walking a mile at a leisurely pace could burn around 100 calories. But, again, it depends on many things, including our physical state. According to research in this regard, if we are sedentary people who are not used to moving, walking at a rate of approximately 5km/h would allow us to burn about 270 calories per hour.
In any case, the evidence shows that the most effective way to lose weight would be to change your pace. If we vary the pace at which we walk, we can burn 20% more calories than if we always walked at the same pace.
As with the number of steps and the rhythm, the time we need to dedicate to walking will depend on the personal place from which we start. If we are very sedentary people, a shorter activity time can have a high impact when starting. For these people, walking 20 to 30 minutes a day can be a good place to start.
As we progress and improve our physical condition, we will notice that we will have to increase the number of steps we take, the pace at which we take them and the time we dedicate to it so that it continues to help us lose weight. The good thing is that, once we adopt the habit, it will be much easier for us to increase it and even begin to complement it with other physical activities.
Once you’ve lost weight by walking, exercise becomes even more important: it’s what helps keep the weight off. In fact, studies show that people who maintain their long-term weight loss engage in regular physical activity. So keep walking, but make sure you eat healthy and have healthy habits.
“Disclaimer: This article is just information and was not written to give any advice or replace any professional indication. Any doubt you have please consult a doctor”