Walking offers many health benefits, including easy opportunities for weight control and energy! Of course, this partnered with a healthy whole foods diet will yield amazing results!
Even if you are unable to walk briskly, walking on a regular basis at a low intensity will have a positive impact on your overall metabolic health and on your mood and energy levels.
I know that when I start walking regularly, I feel really good and start to see a difference in my body. I feel stronger! And my stress levels decrease. It also helps me to think more clearly and at times I find myself coming up with solutions to problems that I could not figure out before hand!
What I love about walking, is the fact that it is low impact and therefore my knees agree with it.
Walking is one of the best activities you can do for overall well being. You can use it to incorporate more steps into your daily routine and you can use it as a form of exercise. Two in one!
Check out the benefits of walking
If you are looking to use walking to lose some weight, following are some suggestions that you can put into use so that you burn more calories. Plus, you will be increasing the release of endorphins resulting in a more happy, energetic you!
Walking Workouts for Weight Loss
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Speed it up. Depending on your weight and how fast you walk, you can burn between 65 to 100 calories for each mile (1.6km) you walk. Increasing your speed will also benefit your cardiovascular health.
Start with a 5 minute warm up and then increase your pace to one that you can maintain for 10-15 minutes to start. If more advanced, go for a longer period of time. Then slow down for 5-10 minutes at the end of your walk.
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Vary the pace. Studies show that interval training is also an effective way to burn more calories. After you have done your warm up, alternate walking briskly with walking at a more moderate pace.
For eg. Lengthen your step and use your arms to walk as fast as you can for 30 seconds and then walk at a moderate pace for 2 minutes and 30 seconds. Repeat this for 20-30 minutes.
If you find this easy, you can walk briskly for 45 seconds and shorten your moderate pace to 2 min.15 sec. Repeat. You can modify this depending on your level of fitness.
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Check your posture. To move efficiently and avoid injuries, ensure you’re using proper form. You should be standing tall with your stomach (core) muscles slightly contracted and looking about 20 feet in front of you.
Check that your heels hit the ground first, and use your toes to push you forward. Your arms should move easily with a slight bend in the elbows and your shoulders should be relaxed and move naturally.
When picking up speed, moving your arms more quickly, will help quicken the pace and the intensity of your walk.
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Go backwards. For an extra challenge try walking backwards in a safe area.
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Climbing up hills is another great way to increase your heart rate and get more out of your walk.
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Hit the beach. Just changing surface can power up your workout. Traveling across sand or snow requires more energy than walking on smooth pavement. I just love walking on the beach!
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Listen to music. Playing your favourite tunes can make any workout seem like less effort. Put together a lively soundtrack that will motivate you to keep going.
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Dress comfortably. You can buy shoes designed specifically for walking or just choose any pair with low heels and firm support. Dressing in protective layers will also help you deal with cold or wet weather.
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Find a buddy. Walking with others can be fun! Invite family and friends along or join a local hiking group. If you have a dog, you have a companion who would love to join you at the park.
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Talk with your doctor. Even though walking is a generally safe and low-impact activity, you may want to check with your doctor if you’ve been sedentary for a while. Your physician can help you set goals that are realistic for you.
Other ways to get walking in:
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Take the stairs. Skip the elevator and escalators. Climbing up stairs burns almost 2 calories for each 10 steps.
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Park further away. Walk or bike to work if possible. If the distance is too far or there’s no safe route, you can still choose a parking space that will enable you to squeeze in a brief hike before arriving at the office.
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Schedule lunch time walks with colleagues. You will go back to work feeling better, more focused and having more energy!
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Have walking meetings. What a great way to get off your butt! When at the office, you are sitting all day and that is detrimental to your health. So why not take a walking meeting!
Walking is so simple, yet it does so much for your health and fitness. In addition to burning more calories, you strengthen your muscles and condition your heart with each extra step you take.
Make walking a regular part of your workout program and daily routines.
Your body and mind will thank you!
Love the life you live,
Anita Duwel
Certified Holistic Nutrition Coach
Certified Master Workplace Wellness Consultant
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