Walking is an activity that is easy for many people to perform. Walking can be used to enhance your fitness level and lose weight, but a significant amount of time will be required. Walking five miles a day can help you lose one pound of weight per week. On average, traveling a mile will burn 100 calories, according to information provided by the Health and Fitness Instructor's Handbook for a person weighing more than 160 lbs. Completing five miles per day will burn 500 calories, and in one week you will have burned roughly 3,500 calories which is equal to 1 lb. of fat, according to the American College of Sports Medicine.
Step 1
Purchase comfortable and supportive walking shoes. Go to a shoe store that specializes in fitting you for the right sneaker.
Step 2
Choose your location. Walk on a treadmill or outdoors. If walking outdoors, drive your car around to find a five-mile route you will walk, or walk on a track.
Step 3
Weigh yourself before beginning your walking program. Re-weigh yourself each week.
Step 4
Walk at a pace of at least three miles per hour. Increase your speed as you get in better shape.
Step 5
Create variety in your walks. Walk up hills, or on an incline on the treadmill. Take your walk outdoors some days if you normally walk inside. Walk on the sand if you have access to a beach.
Step 6
Wear ankle weights. The addition of ankle weights will make your body burn more calories due to the increased weight you are carrying around.
Tips and Warnings
- Drink water on your walks. Stretch your legs afterward.
References
- "Health Fitness Instructor's Handbook", 4th Ed.; Edward T. Howley and B. Don Franks; 2003
- "ACSM's Guidelines for Exercise Testing and Prescription", 6th Ed.; American College of Sports Medicine; 2000
Member Comments