The Nike slogan "Just Do It" is a helpful reminder to encourage exercise for those who are obese. If you suffer from obesity, the perfect walking routine begins when you step one foot in front of the other. If monitoring your heart rate and your intensity levels have prevented you from participating in a walking program, do not use those indicators. Simply stand up and walk to burn calories, improve your health and aid in weight loss.
Walk
Any type of walking is better than no walking at all when you are obese. In fact, a study conducted at the University of Colorado at Boulder in 2005 suggests that slower walking may lead to a higher number of calories burned in the obese. When you walk at a slower pace, you reduce the discomfort to your legs and heart and breathing is easier. At this slower pace, you are able to walk for a longer time period. A longer period of exercise equals a higher number of calories burned.
Duration
Walking burns calories when it is continuous and rhythmic in nature. The Mayo Clinic suggests at least 30 minutes a day of exercise. If you are unable to complete 30 minutes at once, aim to walk for 10 minutes three times a day. If 10 minutes is still too much, try to walk for five minutes at a time. Even if you walk to your mailbox and back, three or four times a day, you are improving your health. As your endurance increases, adjust your time frame and add minutes to your workout. Set a goal to walk 40 to 50 minutes a day.
10,000 Steps
One way to monitor your walking routine is to wear a pedometer. A pedometer fits onto your waist band and records every step you take. Wear the pedometer for three days. Add the total of each day together and divide the result by three. This is your average daily step count. Aim to increase your daily steps by 500 to 1,000 each week. Set a goal to reach 10,000 steps a day, which is the equivalent of walking approximately five miles.
Technique
Your body does not know if you are walking outside or on a treadmill. With a treadmill, the ground moves underneath you. When you walk outside, you push off the ground to propel your body forward. Whether on a treadmill or outside, bend your knee to slightly and lift your foot behind your body before you swing your leg forward. Touch your heel to the ground first and then roll through your toes as you walk. Stand up tall with a straight back. This posture will improve your lung's ability to receive oxygen. Breathe deeply throughout your entire walking workout.
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