Walking provides an ideal form of exercise. It's easy, enjoyable and inexpensive -- you just need a pair of comfortable shoes. Unlike other exercises, walking poses little risk of injury. Combine walking with a healthy diet for an excellent way to lose weight. Check with your health practitioner before beginning an exercise program. Continue walking even after you shed excess pounds to maintain your weight loss.
Quantity
Although walking is a relatively mild form of exercise, you can use it for weight loss. The amount you lose depends on various factors, such as how much you walk -- how many hours and days a week. More frequent walking for longer periods of time will increase the amount of weight you lose, and how quickly you do so. Start with shorter walks if you're just beginning to exercise. Take longer walks as you improve your fitness level. Work up to walking four to six days a week for 45 minutes to an hour each time. Squeeze in multiple shorter walks throughout the day if you don't have time for one long walk.
Intensity
Walking at a faster speed helps you burn more calories. Pick up your walking pace to a level that's still comfortable for you for better weight loss results. Walk at 3 to 4 miles per hour, if possible, recommends the Mayo Clinic; this means walking a mile in 15 or 20 minutes. Start at a slower pace and increase your speed over time if you can't reach this goal yet. Walk up and down hills or inclines to maximize your weight loss.
Considerations
Expect to lose weight whenever you consistently follow an exercise program. However, walking alone isn't enough. Your success also depends on your diet, your individual metabolism and how much weight you need to lose. You need to burn more calories than you consume to lose weight; it takes a 3,500-calorie deficit to lose 1 lb. Walking for an hour burns about 300 to 500 calories, according to "Good Housekeeping." Pump and swing your arms as you walk to expend more calories. Complement your walking routine with a nutritious diet that includes lean proteins, fruits, veggies, whole grains and nonfat dairy products. Reduce or eliminate your intake of sweets, fried foods and calorie-filled drinks. Jot down your daily caloric intake and walking schedule in a journal to monitor your progress.
Alternatives
Walk outdoors for an enjoyable workout that provides the benefit of breathing fresh air. Keep up with your weight loss program even when weather or other circumstances prevent you from going outside. Walk inside on a treadmill or mini trampoline. Walk in place or up and down stairs if you don't have access to exercise equipment.
References
- Mayo Clinic; Walking: Is It Enough for Weight Loss?; Katherine Zeratsky, R.D., L.D.; January 15, 2010
- "Good Housekeeping"; Lose Weight By Walking!; Julia A. Savacool
- BellaOnline; Walking to Lose Weight; Deborah Crawford; 2010
- The-Fitness-Walking-Guide.com: Walking to Lose Weight
- WalkingSpree: Walking to Lose Weight
- All Things Frugal; Walking to Lose Weight; Scott Soloff
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