If you've noticed your jeans fitting a little more snugly as you move into middle age even though you haven't changed your habits, don't be surprised. Your body's metabolism slows down about 5 percent over every 10-year period so that you're probably burning 200 fewer calories at age 45 years than you did in your 20s, which can add up to 8 to 10 pounds of weight gain every year, explains Madelyn H. Fernstrom, director of the Weight Management Center at the University of Pittsburgh Medical Center, in "Good Housekeeping" magazine. Walking can be an effective way to burn off those extra pounds and keep future weight gain under control.
Step 1
Walk at a moderate pace for about 2 minutes. You can walk in place or cover a little ground.
Step 2
Warm up your muscles for walking by doing a few simple stretches. Reach one arm over your head, stretching your back while keeping your hips and legs steady. Grab one foot and pull it up toward your rear while leaning against a wall for support. Pull your knee forward to your chest while standing, leaning against a wall for support if you need to. You can also do your favorite stretches if you prefer.
Step 3
Walk briskly for 5 minutes. To check your pace, try to say a sentence out loud. If you can't get the words out at all, you need to slow down. If you can say the sentence easily, you can pick up the pace. Add an additional 5 minutes to this part of your workout every other week until you're walking briskly for 50 minutes, recommends the Weight Control Information Network.
Step 4
Slow your pace and walk at a more relaxed speed for about 2 minutes to slow your heartbeat.
Step 5
Stretch your muscles again, doing the same stretches you used to prepare your body at the beginning of your workout.
Step 6
Stick with this routine most days of the week, walking every day when you can for best weight loss results.
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