Walking for exercise appeals to many people. A walk can be a pleasant interlude in your busy day and it is easier on your legs than running. Walking at any speed will help you lose weight. Of course, the faster and longer you walk the more calories you burn and the faster your weight loss. As an added benefit of walking to lose weight, you'll improve your level of physical fitness, especially cardiovascular fitness.
Intensity
Ideal walking speed for weight loss varies from one person to another. The goal is to get your body working hard enough to burn a substantial number of calories. The best guide to determine your optimum walking speed is your heart rate. According to the Walking Site, you should aim for a target heart rate of 60 to 70 percent of your maximum heart rate. You may estimate your MHR by subtracting your age from 226 for women or 220 for men. It's best to start at 40 to 50 percent of your MHR if you are just beginning an exercise program. Gradually increase your walking speed as your physical fitness improves until you can keep your heart rate in the target range throughout your walk.
Duration
To start with you may need to limit your walks to 20 minutes or even less three or four days a week. At a minimum, you should get at least two and a half hours of exercise each week. However, to lose weight, you'll need to increase that amount. The Walking Site says you should walk 45 to 60 minutes five or more days per week, if not more.
Considerations
The number of calories you burn while walking depends on your speed, weight and the duration of the walk. For example, a 150-lb. person walking 2.5 mph will burn 107 calories in 30 minutes, according to Bella Online. The same person will burn 160 calories in 30 minutes by walking 4.5 mph. When walking, you should always wear a good pair of walking or running shoes and loose, comfortable clothing. Be sure to drink plenty of water so you don't become dehydrated.
Walk Faster
It's easy to say you should walk briskly enough to keep your heart rate into your target range. However, for many people, walking faster is difficult. There are things you can do to increase walking speed, however. First, maintain good posture. Keep your head up and your body straight. Your abs and buttocks should be tight. As you walk, push off with your toes on each step. Keep your arms bent at almost a 90-degree angle and allow them to swing back and forth. Finally, avoid over-striding. To increase your walking speed, take shorter steps at a faster rate.
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