Exercise is the nucleus of any long-term fitness plan, and even if you have never been much of a gym rat, you can start getting fitter without delay by going for a walk. While the visible results will not likely be an instant hard body, you will benefit from a walk-for-weight-loss plan by realizing a steady decrease in excess weight over time, plus improved cardiovascular condition and muscle tone.
Benefits
A walk-for-weight-loss plan delivers plenty of benefits besides a leaner physique. It can lower your cholesterol and your blood pressure. It can reduce your risk of developing type 2 diabetes or help you manage the disease, according to MayoClinic.com. A regular walking program can make you feel more energetic and positive, too.
Time Frame
The best exercise plan for weight loss is a regular routine that you are able to stick with as much as possible. When starting out, schedule a minimum of 2 1/2 hours of walking time each week. You could divide that over five days per week in 30-minute sessions, three days per week for 50-minute sessions and so on. Try the schedule for a couple of weeks and adjust it up or down as necessary to meet your energy and fitness levels. "More time equals more health benefits," according to the Centers for Disease Control and Prevention.
Geography
Factoring safety and weather conditions into any long-range walking plan can help you stay on track. A safe walking route with good sidewalks, light traffic and no threatening dogs or people is critical. Also, a contingency plan for inclement weather can prevent those skipped days that can throw you off schedule. Firming up an alternative indoor walking venue in case of rain, such as the local shopping mall or a treadmill in your rec room, will inspire you to exercise even when your outdoor route is inhospitable.
Effects
Walking at a moderately brisk pace that covers 3 to 3.5 miles in a hour can burn between 200 and 300 calories, depending on your weight; 3,500 calories translate into 1 lb. of fat. Therefore, you can lose 1 lb. for every 12 one-hour walking sessions --- 300 calories per walk times 12 walks = 3,600 calories burned. Walking faster, walking more often or for longer periods of time will enhance your weight loss. If you eliminate empty (non-nutritious) calories from your diet, you can lose even more.
Considerations
As with any exercise plan, gentle muscle stretching before and after your walk will help keep muscle soreness at bay. Consider carrying a water bottle along during walking to keep yourself hydrated, since exercise increases your body's need for liquids. While you do not need any special equipment for walking, you may benefit from investing in a good pair of walking shoes for comfort.
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