In the process of metabolism, your body converts the fuel available in the food you eat into energy your cells need to function. This is made possible by a series of chemical reactions controlled by specific proteins and regulated by your body. Depending on how fast you burn calories, you have a fast or slow metabolic rate, which is influenced by what you eat and how much you exercise. Walking is an effective way to speed up your metabolism, as it generates heat in your body, prompting you to burn calories more quickly. Consult your doctor before engaging in an exercise routine if you are under medical care.
Step 1
Start your day with a morning walk. Give yourself a slow and easy start by walking 10 to 15 minutes twice a week for the first week. This will help you stay motivated, as you will tire yourself easily. During your walk, pace from fast to slow to increase your metabolism. As an example, you can walk slowly for three to five minutes, then increase your pace for a minute and then go back to your slower pace.
Step 2
Increase the times per week that you walk, but keep the walks short in the second week. You will begin to build up your fitness level, and even with these short sessions, you will be increasing your metabolism, since any physical activity improves your circulation, helping your body digest food better. Increased circulation also oxygenates your blood, which makes your body function better in all aspects.
Step 3
Incorporate a daily walk of 30 to 40 minutes by week three. You can rest one or two days, but you at least want to be walking every weekday. As you walk more, you will be building lean muscle mass in your legs, which is metabolically active.
Tips and Warnings
- If you are seeking a more active workout to increase your metabolism while walking, add resistance to your walk by wearing wrist or ankle weights. Your muscles will have to work harder with the added weight, which will help you build more muscle and boost your metabolism. You can use a treadmill if you don't live in a place that has access to a trail or safe place to walk outdoors. Treadmills often have a sensor so you can monitor your heart rate as you exercise.
- Stop walking if you experience any type of discomfort and consult your doctor.
Things You'll Need
- Wrist or ankle weights optional
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