Losing weight need not be difficult or expensive. Add a walking program into your daily schedule and you will see improvements in your weight and fitness level. Every step you take, whether on a treadmill or walking in the mall, will move you toward your weight-loss goal. When beginning a walking program, aim to take 10,000 steps a day.
Use a Pedometer
A walking program requires very little equipment. Buy a properly fitted pair of walking shoes and you can head right out of the door. Add a pedometer to your purchases, and you have expanded your walking program from pure exercise to tracking all your steps throughout the day.
A 2007 study review, led by Dr. Dena M. Bravata and published in "The Journal of the American Medical Association," found the results suggest that "the use of a pedometer is associated with significant increases in physical activity and significant decreases in body mass index and blood pressure." Set a goal of walking 10,000 steps a day and begin walking 30 minutes every day. As you walk, keep in mind that the average person takes 2,000 steps for each mile walked. If it takes you 20 minutes to walk a mile, then by walking for 40 minutes you will have traveled roughly 4,000 steps.
Intensity Matters
As you become more comfortable walking for weight loss, it is important to go faster and expend more energy. According to MayoClinic.com, intensity does matter, as staff writers note "you'll get the most out of your workouts if you're exercising at the proper intensity. If you're not feeling any exertion or your heart rate is too low, pick up the pace." Set measurable goals for yourself in terms of intensity and duration. If you can easily walk a 20-minute mile, set a goal of walking a 15-minute mile.
Indoor Walking
Even if you live in a location that is not conducive to outdoor walking, you can still take steps to lose weight. Purchase a treadmill for home use, explore your local gym offerings or walk in your local mall.
When using a treadmill, choose one of the pre-programmed walking routines to help structure your workout. If joining a gym, walking in the mall or purchasing a treadmill is not possible for you, you can still meet your weight loss step goals by using one of the many walking DVDs available at retailers nationwide. These DVDs guide you through a variety of walking steps and exercises, and vary the intensity of the walking pace and distance covered.
Everyday Activities
Remember that every step you take throughout the day is good for you. Embrace opportunities to walk more all day. Use the stairs instead of the elevator. Park farther away in the parking lot and walk briskly to your building. Activities like mowing the lawn, walking your dog and playing sports count as steps toward weight loss. Strap on your pedometer every morning and get walking.
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