If you are trying to lose weight, aerobic exercise should be an important part of your plan for better health. Walking is a relatively low-impact way to exercise, and suitable for most people. You can lose weight by walking depending on how often and how long you walk, and your intensity level. Consult your doctor before beginning any new exercise or diet regimen.
Pacing
Going for a leisurely stroll, while better than not exercising at all, probably will not give you the results you are looking for if you are hoping to lose weight by walking. To reap the maximum benefits, you need to walk at a brisk pace, which is at a speed of 3 to 4 miles per hour, the Mayo Clinic advises. A half-hour walk at a brisk pace can help you burn about 150 calories. To lose 1 pound, you need to burn 3,500 calories, or approximately 500 calories per day. If you take a 30-minute walk daily and do not change your diet or increase your activity level further, you could lose about 1 lb. every three weeks.
Walking Workouts
Some exercise programs are based on walking, which makes them low-impact and easy for many people to do, while allowing you to burn more calories than walking alone. These programs --- such as the "Burn-and-Firm Workout" noted in "Fitness" magazine --- may incorporate different movements, such as lunges and squats, into your walk. They may also recommend that you use your upper body to burn even more calories, or that you walk with weights. You can do these things on your own, or you can ask a trainer for advice on getting more out of your walks.
Other Considerations
To lose weight most effectively, you should exercise for an hour per day most days of the week. You also should make healthy food choices, cutting out calories as necessary. Switch to low- or non-fat dairy products, and cook foods in ways that do not add additional fat to cut calories. Snack on fresh fruits and vegetables whenever possible. Making good food choices will allow you to lose weight more quickly when combined with an exercise program.
Benefits of Walking
Besides augmenting your weight-loss efforts, regular walking can help you to become more fit, reduce stress, improve your cardiovascular health and help you to sleep better. Walking with a friend can give you social interaction, and may help you to stay motivated. Walking can also help you to remain more flexible and strong as you age. Finally, it is a great way to either start your day or relax in the evening, and can become a cherished part of your daily routine.
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