The basic rule of weight loss is simple--use more calories than you need in a day and your body will burn its reserves of stored calories, or fat. Like many exercise programs, regular walking can increase the number of calories your body uses, which may help with weight loss. Walking also tones muscles, decreases stress, strengthens bones and might help reduce the risk of developing diabetes or other chronic health issues. The American Heart Association notes, in fact, that the simplest, positive change you can make to improve your heart health is to start walking.
Step 1
Check with your physician before beginning any exercise program, especially if you have diabetes, heart disease, high blood pressure or other medical conditions. Review your walking plans with your doctor. Ask for suggestions about how often or how long you should walk.
Step 2
Enlist support by calling a few friends and inviting them to join you for a regular walking routine. Select walking friends at your same fitness level so you don't have to walk too slowly or too quickly to stay together. Pick a group who will commit to sticking with the program. If you prefer to walk alone, ask others to cheer from the sidelines and hold you to your walking goals.
Step 3
Purchase a good pair of walking shoes. Select shoes with good arch support, a firm heel and thick but flexible soles to cushion your feet and absorb shock, according to the Weight-Control Information Network, or WIN. Take a quick stroll down the aisle at the shoe store to make sure they do not slip or pinch when you walk. Pick a pair with reflective stripes if you plan to walk at dawn or dusk. Wear comfortable clothing that absorbs and removes sweat from your skin.
Step 4
Walk for a specified time, according to your fitness level. If you are just beginning an exercise program, try walking for 15 minutes at least three days a week. Begin your walk with five minutes at a slow pace, walk briskly for five minutes and end with five minutes at a slow pace to cool down, according to WIN. Continue your five-minute warm-up and cool down periods but add three minutes weekly to your brisk walking pace until you reach a goal of 30 minutes of brisk walking.
Step 5
Maintain good walking form. Keep your chin up and shoulders relaxed but slightly back as you walk, according to WIN. Touch your heel to the ground first and then roll your weight forward. Point your toes and swing your arms as you stride.
Step 6
Set yourself up for success. Pick safe, scenic places to walk. Choose an alternate plan for bad weather days, such as a walk through a neighborhood shopping mall or time on a treadmill at a local gym. Start slowly to avoid significantly sore or stiff muscles that might prevent you from sticking with your walking program. Stretch lightly after your first five-minute slow walk and then again after your final five minutes.
Tips and Warnings
- Design a chart to track your success as you walk. Try naming your walking group and encourage each other with phone calls or email during the week. Reward yourself with a new walking outfit, manicure or other treat when you've reached a certain goal. Increase the intensity of your exercise program as you become fitter. Once you reach your goal weight, continue walking to maintain your loss and improve your overall health.
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