Physical activity is essential for weight loss, and starting a regimen doesn't have to leave you tired and sore. Walking is a great alternative for those wanting a low-impact option. Walking can be almost as effective as running in calories burned per mile. Starting at a comfortable 2K distance will not provide a "quick fix" for weight loss. But sticking with a gentle program and gradually adding distance will reap rewards.
Step 1
Devise a plan. Start at a distance of 2K (1.25 mile), and add 2 to 3 minutes per week until you walk 40 minutes at a time. The National Heart Lung and Blood Institute has established an easy 3-day a week plan (see Resources).
Step 2
Commit and set goals. Know in advance which 3 days a week you will walk and stick to it. Put your plan in a spreadsheet, place it on the refrigerator and watch your progress. Consider starting a walking club of friends to stay motivated.
Step 3
Outfit yourself properly. Get fitted for proper shoes, and find clothing and socks that absorb sweat. Consider a pedometer, which can measure distance, or drive the distance you've walked and measure on an odometer. Websites such as Map My Walk also can measure distance (see Resources).
Step 4
Warm up, stretch and cool down. The Mayo Clinic suggests 5 minutes of warm-up. Then stretch calves, quadriceps and hamstrings. When finished, walk slowly to cut muscle stress for a couple of minutes.
Step 5
Add intensity gradually. Hold increases of 2 to 3 minutes for an entire week. This is important to avoid injury. For instance, if you walk a mile in 15 minutes, next week try to walk the same pace but increase time on your feet to 17 minutes. The following week, stay active for 19 minutes.
Step 6
Monitor your progress. According to Running Planet, walking or running burns about 100 calories per mile. Walking 40 minutes at an easy pace would cover about 3 miles and burn 300 calories. Walking 3 days a week results in 900 calories burned a week, or about a pound a month (3,600 calories). You could drop about 12 lb. a year without changing eating habits.
Step 7
Cut calories to speed weight loss. Pick water over empty calories in soda or your favorite latte, or consider cutting portion size. If you can cut 1,000 calories a week (about 150 calories a day) and stick with the walking program, you could lose 25 lb. a year.
Tips and Warnings
- When buying shoes, go to your local running store and make sure you are fitted properly. Invest in a few good pairs of socks that are breathable to keep blisters away.
- Consult your doctor before beginning a training program. Buy reflective clothing if you will be walking in the dark.
Things You'll Need
- Correctly fitted shoes
- Breathable athletic clothing
- Pedometer (optional)
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