Walking can be a great way to begin a weight loss program. However, walking at a leisurely pace is not enough for weight loss, though it may be a good way to get started. A study performed by the University of Alberta compared two groups of exercisers. One group did 10,000 steps of walking per day and one exercised at a moderate intensity. The lead researcher, Dr. Vicki Harber, concluded that exercisers should do more than light exercise, should progress to a moderate pace and occasionally exercise vigorously within the exercise period. Walking can be an effective form of exercise for weight loss, but the speed at which you walk and how often you do it will affect how successful you are.
Step 1
Wear a pedometer all day on your belt or waist band to track your steps no matter what you are doing. Do not worry about how fast you are walking at first, as advised by the American Council on Exercise (ACE) in an article called "A Walk a Day."
Step 2
Work up to 10,000 steps per day to establish a habit of walking and to introduce your body to exercise. You might already be taking 5,000 or 6,000 steps a day during your normal activities. Each day, add a few hundred more steps by taking a walk.
Step 3
Take 200 to 400 of your steps at a brisk pace once you hit 10,000 steps daily to make your workouts more effective, as advised by Dr. Harber.
Step 4
Switch from a 10,000 step program to a timed walk once 10,000 steps seems easy. Walk for 30 minutes at least five days per week at a moderate pace. A moderate intensity should feel like a 5 or a 6 on a scale of 1 (standing or sitting) to 10 (as fast as you can go).
Step 5
Increase the duration of your walks at a rate of 10 to 20 percent per week. Work up to 60 to 90 minutes per day for the most benefit, as recommended by the Centers for Disease Control and Prevention.
Step 6
Include intervals of walking at a vigorous pace a couple of days a week, such as power walking for one block and then walking at a moderate pace for two blocks. Repeat the one block/two block cycle several times during your workouts, as advised by ACE.
Tips and Warnings
- Wear your pedometer above your hip, not your belly button, as recommended by Southern Connecticut State University. Set achievable goals such as "I will walk 30 minutes every day this week." According to the CDC, setting unrealistic goals like losing 20 pounds in 2 weeks can just cause frustration. Set a specific goal, not something vague like "I will walk more often."
Things You'll Need
- Pedometer
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