Walking is an easy, inexpensive and readily available activity to reduce your body weight. Good Housekeeping magazine reports that one hour of daily walking can burn between 300 and 500 calories. If you are consistent with your walking program for seven to 10 days, you can lose up to 1 lb.; you can turn 1 lb. into 35 or 50 lbs. when you walk every day for a year. The American Heart Association recommends walking 10,000 steps every day, which you can count using a pedometer.
Step 1
Attach your pedometer to your waistband as soon as you get dressed in the morning.
Step 2
Participate in your daily activities, and dedicate one hour for a brisk walk either outside or on a treadmill.
Step 3
Increase your walking intensity to a fast pace for three minutes during your 60-minute walk.
Step 4
Return your walking pace to a comfortable level for an active recovery.
Step 5
Alternate walking fast and recovery walking for your 60-minute workout.
Step 6
Record your number of steps during your 60-minute walk and aim to increase your step count by 100 during each following week. Increase your total daily steps by 1,000 per week until you reach 10,000.
Tips and Warnings
- If you do not have a pedometer, aim to increase your 60-minute walking distance each week.
- Speak with your doctor before participating in an exercise program.
Things You'll Need
- Pedometer
Member Comments