Walking to lose weight is an excellent exercise for all men. You can walk almost anywhere and anytime, but to get the most benefits, plan on walking several times a week. The only things you need for a successful walking program are comfortable walking shoes, a place to walk and motivation. You can also use a treadmill for all or part of your walking regimen, which will keep you moving, even in inclement weather.
Step 1
Buy walking shoes. The only thing you really need for a walking weight-loss program is a comfortable pair of shoes. The Walking Site recommends that you get a shoe that has a flexible sole and a low, rounded heel. Fit is the most important aspect of choosing a walking shoe. You need to select shoes that have enough room for your toes to wiggle, yet won't allow your heel to slip out of the shoe as you walk.
Step 2
Go out for a short walk. This gives you time to break in your new shoes and start to develop the habit of walking. Take short walks of 10 minutes each for five days of the week. Don't worry at this point about how far or fast you walk; just get into the habit of walking. The University of Maryland Medical Center, or UMMC, suggests that at this stage, you write down what makes exercise difficult for you so that you can learn to overcome these sticking points. Keep a journal to record your walks and any problems or things you liked.
Step 3
Create a specific walking plan. Determine how many calories you need to burn in a workout to meet your desired weight-loss goals. Create a realistic short-term goal for how many calories you want to burn in each workout and use that to calculate how far or how long you need to walk on a daily basis. Write your plan down in your journal and put it on the calendar. Think about walking on a treadmill if the weather is bad. Go to a gym or consider purchasing a treadmill.
Step 4
Increase the amount of time that you walk each week. If you started with 10-minute walks, increase the time to 15 minutes, then 20. Add a little time each week until you are walking for 30 minutes. Increase your speed a little, but make sure you do not become breathless. Walking should be an aerobic exercise, and you should be able to walk comfortably and talk at the same time.
Step 5
Cool down and stretch after every walk. Stretching will keep your muscles from becoming stiff and sore by increasing blood flow to the area and will help prevent imbalances that can lead to injury. Add stretches such as the standing hamstring stretch and calf stretches to your daily walking regimen. Maintain interest in your walking program by varying the route that you take, and begin adding some hills or stairs to your route.
Tips and Warnings
- Indoor malls are good places to walk if the weather is bad. Do several shorter walks a day if you don't have time for one long walk.
- Consult your primary care physician before beginning an exercise program. Don't give up if you don't lose weight immediately.
Things You'll Need
- Walking shoes
- Journal
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