Doctors often recommend beginning an exercise regimen for weight loss with walking. The activity requires no training or equipment and can take place at your favorite locations, including mountain trails, the treadmill or by the ocean. Walking at a slow pace burns calories, but you'll be more likely to see a difference on the scale when you boost your workout with some proven techniques.
Walking for Weight Loss
Walking represents a convenient path to weight loss for beginners and is an aerobic exercise, which means you'll move continuously with a faster heart rate while burning high amounts of calories. The Merck Manuals Medical Library estimates that a person weighing approximately 175 lbs. typically burns roughly 277 calories during a one-hour walk at a brisk pace. Walking offers numerous benefits to your well-being besides weight loss, including a reduced risk for osteoporosis, stroke, heart disease and diabetes.
Maximum Benefits
You can increase the speed of your walk and your calories burned by taking longer steps. Lengthening your steps by swiveling your hips from left to right allows your feet to extend further forward. Increasing your arm speed benefits foot speed. You'll typically reduce the time it takes for your arms to swing back and forward from your shoulder by walking with your elbows bent. Posture also improves the effectiveness of your walk, so keep your chin up and eyes forward. Aim to maintain a straight back, with your arms as close to your body as possible. An effective walking regimen for maximum weight loss includes exercise on most days of the week for up to an hour, although start with shorter time frames if you haven't been active and increase your pace and duration as your fitness improves.
Added Challenge
Consider incorporating a dose of plyometrics, such as jumping and skipping, into to your daily walk a few times every week. The vigorous movements increase intensity and often allow you to burn up to twice as many calories per minute, according to CNN.com. Diverting your afternoon walk from the sidewalk to the stairs is also a way to boost your weight loss. A climb up the stairs is twice as challenging as a traditional walk and burns calories up to three times faster.
Ready to Go
Ask your doctor before getting started and protect your feet by wearing shoes with thick soles and sufficient arch support. Pulled muscles and joint injury can force you to remain sedentary, which hinders weight loss. Walk at a slow pace for five minutes prior to your regular walk to reduce your injury risk and then perform a few minutes of light stretching activity. End your walk safely by gradually decreasing your pace and then stretching again briefly.
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