You can achieve weight loss by walking slowly. Walking at a slower pace may be the only option for some, especially if you are under the care of a doctor for a medical condition. You can take strides using different techniques that increase calorie burning, while incorporating the time and pace for daily walks that fit your lifestyle and needs. Once you lose the weight, keep it off by sticking to your program, walking at the velocity that is just right for you.
Step 1
Invest in a good pair of walking shoes for maximum comfort and range of motion. Fashion sneakers, casual loafers and other types of shoes can decrease your range of motion in the toes, ankle, heel and ball of your foot. With an increased range of motion, you will find walking more enjoyable so that you stick to your new walking program, while also reducing the risk of injury. The American Academy of Podiatric Sports Medicine tests the stability and range of motion in walking shoes, but asserts that walking shoes are a personal choice, defined by your comfort level and range of motion in the shoe.
Step 2
Warm up by stretching your arms and legs for about 10 minutes before you walk. Even walking at a slower pace requires a warm-up for muscle conditioning, especially for patients with conditions and diseases that affect the muscles, joint, bones and balance or coordination.
Step 3
Swing your arms as you walk to burn more calories and lose weigh faster. Bend your arms at the elbow, and make a fist. Swing your right arm up, while swinging your left arm back with each step you walk.
Step 4
Use a hand or wrist weight for added benefits. The more weight you carry, the more calories you burn walking. When used only for walking or as an add-on for workouts, wrist weights help you lose weight faster and tone your arms, shoulders, back and chest as an added bonus. Secure your hand or wrist weights and swing your arms as you walk in harmony with the pace that feels most comfortable for you.
Step 5
Walk longer to lose more weight. Because the rate of velocity is slower for your walking program, you must walk longer or increase the frequency of your walks. According to the American Heart Association, walking most days of the week will drastically increase your chances of living longer and improve your heart health. Your body uses the glycogen in the muscles for the first 20 minutes of walking, and when the glycogen depletes, the body burns fat. Aim for more than 20 minutes of walking for each session to burn fat calories. Aim for 30 minutes each day.
Step 6
Walk more often if you cannot walk for 20 to 30 minutes at a time. At a minimum, aim for 5 minutes at a time, walking 5 minutes several times a day. Plan 5- or 10-minute walks about an hour after each meal.
Step 7
Take a different path or find new places to venture. Instead of walking around your neighborhood or using the indoor track at the fitness center every day, follow new paths at a park or trails near campgrounds. New places may get you out of the humdrum stage in your exercise program, where your level of enthusiasm drops, and you eventually slack off in your walking program. A renewed sense of freedom, adventure and ambition may be all you need to pick up the pace or keep you on track.
Tips and Warnings
- In cold weather, you do not warm up as fast when walking at a slow pace. Wear a polyester fleece shirt for maximum comfort and warmth. Layer your clothes so that you can remove or replace articles of outerwear as needed. Drink plenty of water and plan your walks. Avoid walking outdoors during the hottest hours of the day. Wear sunscreen walking outdoors, even during the winter months. Always wear socks when walking to prevent blisters and athlete's foot. Walk with a partner. If you have a medical condition, you can be sure to have assistance if you need it, and encouragement to walk further or longer so you can burn more calories and lose more weight.
- Do not use wrist weights outside of the fitness environment or an exercise session. Wrist weights pose a risk of injury because natural movements you make throughout the day do not mimic precise, controlled movements used in a workout. For example, reaching into your closet or doing chores around the house while wearing wrist weights could pull a muscle or cause joint damage. Talk to your doctor first before starting any new fitness program.
Things You'll Need
- Walking shoes
- Water
- Comfortable clothes
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