Walking is one of the simplest exercises available. You need no special equipment, it can be done just about anywhere, everyone knows how to do it and it is appropriate for all fitness levels. Walking can help you burn calories, which helps you lose weight. In fact, 94 percent of the members of the National Weight Control Registry, a group of more than 5,000 people who successfully lost and sustained significant weight loss, report that increased physical activity assisted them in reaching their goal with walking as the most often named exercise. Regular walking can also help resolve problems related to high blood pressure, diabetes, cardiovascular disease, joint problems and mental health, reports James Levine, M.D., Ph.D., and a Mayo Clinic expert on obesity.
Step 1
Walk for 60 minutes, five days per week. Make the walk brisk--about 3.5 to 4 mph. The American College of Sports Medicine recommends an hour or more of moderate intensity exercise five days per week for weight loss.
Step 2
Fit in your 60 minutes in one session or by breaking it up into smaller sessions throughout the day. Try walking 20 minutes in the morning, 20 minutes at lunchtime and 20 minutes after dinner, which can be as effective as an hour straight, reports Good Housekeeping.
Step 3
Add intensity to burn more calories and build greater cardiovascular fitness. Seek out hills or, if using a treadmill, increase the incline to between 3 and 10 percent. Perform intervals of fast power walking to also increase overall calorie burn for your workout--speed up for short bouts lasting a minute or two and then slow back down to a more comfortable pace. Do this for the duration of your workout.
Step 4
Track your calorie intake. Make sure it is below your daily burn rate in order to lose weight. Even if you walk an hour every day, if you fail to create a calorie deficit, you will still maintain or gain weight. For example, if it takes 2,000 calories to maintain your weight and you are eating 2,500 calories per day, you will gain weight. If you walk off 500 calories a day, but continue to eat 2,500 calories, you will simply stop gaining weight and hold steady. If you reduce your daily intake to 2,000 calories and walk off 500 calories per day, you will lose weight.
Tips and Warnings
- Make sure you wear appropriate shoes for walking to keep your feet, legs and joints healthy.
- Check with your physician before beginning an exercise program.
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