The key to losing weight is to use more calories than you take in. Losing 1 lb a week requires you to eat 500 fewer calories per day or 3,500 calories per week, according to the Mayo Clinic. Adding exercise speeds up the rate of weight loss but the number of calories burned will vary according to the intensity and length of the workout and the size of the individual. As a rule, the American College of Sports Medicine recommends 45 to 60 minutes of moderate intensity exercise every day for weight loss.
Preparation
Step 1
Assess your fitness level. If you are over the age of 40 and have been not been active or if you have health concerns that may make exercise unsafe, consult a health care provider before beginning your walking program, according to the American College of Sports Medicine.
Step 2
Map out a safe route if you will be walking outside. If your neighborhood has no sidewalks, you may want to look for a running track at a local school.
Step 3
Buy new shoes if yours are worn out or do not support your feet adequately. The wrong pair of shoes may cause an injury that will hinder your walking program.
Starting Out
Step 1
Walk slowly for 5 minutes to warm up your muscles. Starting out too quickly may cause injuries.
Step 2
Pick up the pace after warming up. Keep your spine straight and find a comfortable stride length, advises the ACSM. Keep your shoulders back and walk purposefully.
Step 3
Monitor your effort by paying attention to your breathing. You should be able to breathe easily during the warm up phase but speaking will become difficult at the more intense phase of the walk. If you cannot speak at all, you are walking too fast.
Step 4
Walk for 10 to 20 minutes a day for the first week and increase your time gradually, suggests Mark Fenton, author of “The Complete Guide to Walking for Health, Weight Loss and Fitness.”
Step 5
Walk at a slower pace for 5 minutes to cool down.
Step 6
Stretch your shins, hamstrings, back, hips and thighs. Fenton recommends stretching at the end of the walk when the muscles are warmest.
Keeping It Up
Step 1
Develop a habit of walking almost every day. If your schedule does not allow you to walk for 30 minutes or so at a time, break it up into shorter segments.
Step 2
Record your numbers--steps, distance or time--to stay motivated. Use a journal, spreadsheet or web-based exercise tracker.
Step 3
Increase your time and distance slowly to avoid injury. You can safely add about 20 percent more minutes and miles every two weeks, according to the ACSM.
Step 4
Add intensity by speeding up your walks, recommends Fenton. Building muscle through strength training twice a week will enhance your workouts and help to burn more calories.
Tips and Warnings
- Fenton notes that walkers who prefer to stretch at the beginning of the workout rather than at the end should warm up their muscles first.
- If you are walking outside after dusk, make sure that drivers can see you. Apply reflective tape to your shoes and clothing or carry a flashlight.
Things You'll Need
- Walking shoes
- Pedometer, optional
- Calendar or journal
- Pen
- Clothing, weather-appropriate
References
- MayoClinic.com: Walking for Fitness
- American College of Sports Medicine: Selecting and Effectively Using a Walking Program
- MayoClinic.com: Exercise for Weight Loss
- “The Complete Guide to Walking; Mark Fenton; 2008
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