The cheapest way to lose weight is also the best exercise for all ages: walking. Most of us do it everyday already, so it's easy to get started. It can be simple to continue, too, especially if you walk in company. The Centers for Disease Control (CDC) suggest 150 minutes of walking or similar aerobic activity per week to maintain fitness. Turn this health booster into low-cost weight loss by burning more calories than you get from the foods you eat. Walking could help you to live longer and be less likely to contract heart disease, high blood pressure or type 2 diabetes
Getting Motivated
Step 1
Start walking daily to gain the benefits of walking to lose weight. Find a walking partner.
Step 2
The best exercise relieves both physical and mental stress, and walking with a friend can fill the bill. Start walking in your neighborhood, and you'll soon meet other walkers.
Step 3
Buying a dog can promote more walking. Pet owners are more likely to walk. According to the American Geriatrics Society, those who walk their dogs are more likely to achieve 150 minutes of this low-cost weight loss activity per week.
Losing Weight
Step 1
Count calories. The U.S. Department of Agriculture (USDA) dietary guidelines show you how to create an eating plan for 1,500 or 2,000 calories that is designed to complement the best exercise programs.
Step 2
Add up mileage. Use a pedometer or drive your walking route to learn how far you walk in a certain time period.
Step 3
Walk more. Increase the distance, pace or both as your stamina increases, for even greater low-cost weight loss.
Step 4
Stay motivated. Lose weight and keep it off by setting and reaching small fitness goals. The President's Council on Physical Fitness and Sports reports that pedometer use effectively promotes a healthy lifestyle among walkers by documenting exercise achievements.
Tips and Warnings
- For low-cost weight loss, choose walking over expensive diet club memberships. If you've been sedentary, the best exercise is increasing the amount of walking you already do. Take an extra lap around the parking lot or use the stairs instead of the elevator at work. For walking in high-traffic areas, wear a reflective vest.
- Consult your doctor about your fitness program to lose weight; you may have a health condition that precludes walking, such as a balance problem or recovery from surgery. Confrontations with people or dogs in uninhabited areas can pose threats to walker safety. Carry a can of pepper spray and a whistle to ward off attackers.
Things You'll Need
- Walking shoes
- Outerwear for inclement days
- Pedometer or odometer on your car
Member Comments