Running and walking are both exercises that use a large amount of muscle fibers in the body. These types of exercises are called "cardiovascular." Not only can this type of exercise strengthen your aerobic capacity, but it can also help you lose weight. Running and walking in particular can be factored into your daily routine separately or together.
Step 1
Train long enough. In order for cardiovascular exercise like running and walking to be beneficial for weight loss, do it for at least 30 minutes 3 or more days a week. Once you start doing it, keep it going for the rest of your life. If you run or walk regularly, then take a few weeks off, then start up again, you are not going to get effective results. This is yo-yo exercising, which is similar to yo-yo dieting.
Step 2
Integrate walking into your day. Before you go to bed at night, set your alarm clock 10 minutes earlier than usual. Go for a 10-minute brisk walk as soon as you get up in the morning, take another brisk walk at lunch time and then go for another one in the evening. You can also run for one or more of these three exercise bouts. This works effectively if you do not have the time to exercise for 30 minutes in a row.
Step 3
Walk in between your sets. Weight training builds muscle that is metabolically active. When you lift weights, instead of standing around in between your sets, walk in place or walk from one side of the gym to the other to increase your caloric expenditure.
Step 4
Carry small weights to increase your intensity. Dumbbells come in sizes that start as light as 1 pound. When you go for a run or walk, carry light dumbbells with you. This can intensify your workout and cause you to burn more calories.
Step 5
Perform interval training. Interval training is a type of cardio exercise that is characterized by alternating bouts of high and low intensity. According to the Mayo Clinic, the more vigorously you exercise, the more calories you'll burn. To apply interval training to running, start with a light 5-minute warm-up jog. Increase your intensity to about 80 percent of your maximum effort. Run for 30 seconds, then come down to about 50 percent effort and run for 60 seconds. Alternate back and forth for 20 minutes and finish with a 5-minute cool-down at a light intensity. For walking, follow the same exact procedure, except speed up and slow down your walking pace.
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