Walking is an excellent way to lose baby weight because it is easy, free and convenient. How much weight you lose and how quickly you lose it will depend on the consistency of your walking plan. Eat nutritious meals and rest so that you have energy to walk at least three times a week. A healthy diet along with exercise is the most effective way to lose baby weight. Consult your doctor to confirm when you can start walking.
Create a Plan
Before you start walking, invest in walking shoes that provide support. Make plans to have someone watch the baby while you walk or bring the baby along in a stroller. Walk with a pedometer so that you can track your speed and distance. Aim to walk 10,000 steps per day. Start walking outdoors at a slow pace twice a week for about 30 minutes. Increase your speed and distance until you are walking five times a week for one hour.
Walk the Stairs
Walking up and down stairs allows you to burn more calories than walking on a flat surface. Start by walking up one or two flights of stairs at a time. Move your arms as you walk so that you burn more calories. Stair climbing helps tighten muscles in your lower body. Taking two steps at a time increases muscle strength, which aids in weight loss. Add 1-lb. hand weights for an intense workout.
Walk on a Treadmill
Maximize your workout by walking on an incline. Start at a slow pace and hold on to the handrails for support. Begin with 15 minutes a day and increase your speed each week. Use the treadmill's heart monitor to determine your heart rate. Moving your arms briskly while walking increases the intensity of your workout. Over time your metabolism will increase, which helps you lose weight.
Be Creative
Consider walking with a partner or group at the mall. Walk in place while watching television or at your desk. Wear a weighted walking vest or shoes with an incline. Alternate between walking forward and backward. Avoid walking with ankle weights, which may place unwanted stress on your ankles and legs. Wear bright clothing when walking at night.
References
- Mayo Clinic: Walking: Trim Your Waistline, Improve Your Health
- The Fitness Walking Guide: Will 10,000 Steps a Day Help You Achieve Your Fitness Goals?
- American Council on Exercise; Burn More Calories on the Job; Beth Shepard
- Pyro-Energen; Physical Benefits of Backward Running and Walking; Junji Takano
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