Walking is a great way to get started on an exercise program, as well as improve your cardiovascular function. The American Council on Exercise says that walking regularly also strengthens your bones, burns calories and helps reduce your blood pressure. When you walk at a gym, you must travel to the gym and either use the gym's running track or a treadmill. To exercise by walking at home, you need some time and a good pair of shoes. Check with your doctor and get started with an at-home walking program.
Step 1
Walk at home at least three times a week. Keep yourself motivated by weighing yourself and taking your measurements when you first begin and then regularly thereafter. MayoClinic.com states that walking for 30 minutes at a 3.5 mph pace can burn between 135 and 200 calories, depending on your weight. Burning excess calories will enable you to lose weight.
Step 2
Walk in place to burn calories and build your leg muscles. Avoid boredom by turning on the television or listening to music for 30 minutes. Stand tall, engage your abdominal muscles and warm up at an easy pace for five minutes. Quicken your pace until you are feeling winded. Continue your quick pace for 20 minutes, then cool down for five minutes. Pump your arms as you walk, and lift your feet completely off the floor.
Step 3
Vary your walking exercise by using a step or stool to simulate incline walking once you are comfortable walking at a quick pace for an entire workout session. Place a small stool in front of you, or stand in front of a stairway. Warm up, then walk for five minutes at a moderately intense pace. Step on and off the raised surface for part of your workout, keeping your rhythm and pace. Walking on an incline burns more calories than walking on a flat surface.
Step 4
Lift hand weights two times a week during your walking workout. Hold 1 or 2 lb. hand weights and perform your regular 30-minute workout. Instead of pumping your arms, hold the weights parallel to the ground and perform strength training moves three different times during your workout. After five minutes of walking, do 20 bicep curls. Walk 10 more minutes, and lower your arms to your sides and do 20 arm lifts by lifting your hands straight out so your entire arm is parallel to the ground. Walk 10 more minutes, and do 20 more bicep curls.
Step 5
Use interval training principles during your walk-at-home workout to burn extra calories. The American Council on Exercise says that interval training helps your aerobic system, which gives you endurance, and your anaerobic system, which takes energy from your muscles to enable you to perform quick, intense physical activities. Follow your five minute warm-up routine, then walk for five minutes. Every five minutes, lift your knees up as high as comfortable and walk as fast as possible for one to two minutes. Return to your normal pace, and repeat the fast intervals.
Tips and Warnings
- Exercise in different rooms of your home for a change. Wear shoes when you exercise. Use a walking DVD program for variety.
- Stop if you feel dizzy or extremely out of breath. Ask your doctor before beginning an exercise program.
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