Walking is a fitness routine almost everyone can participate in, regardless of age or fitness level. Mood enhancement, reduced risk of type 2 diabetes and lower LDL cholesterol levels are among the many benefits of brisk walking. Brisk walking can also be helpful for weight loss or weight management, especially if you practice habits that maximize the amount of calories burned during your walk.
Step 1
Walk at a speed of 4.7 miles per hour to burn approximately the same amount of calories you would burn while running. Alternate fast and moderate intervals if walking at that speed is too much of a challenge. Walk quickly for 30 to 60 seconds, then slow your pace for 5 minutes. Continue the intervals for the duration of your walk.
Step 2
Swing your arms as you walk. Bend your elbows and pump them in short bursts. Use your shoulder muscles to control the movement, not the momentum of your swinging arms. Reaching too far with your arms slows your walking pace and your calorie burn.
Step 3
Find inclines to walk up, because walking on an incline can increase your calorie burn up to 50 percent. Look for stadium stairs, parking lot ramps and hills, or if you're walking on a treadmill, increase the grade to 5. As your fitness level improves, increase the level up to 8.
Step 4
Practice Nordic walking. With the proper use of Nordic walking poles, you can increase the efficiency of your walk and burn more than 400 calories per hour, according to the American Nordic Walking Association website. Walking with poles also provides a workout for the upper body; up to 90 percent of the body's muscle mass is engaged while pole walking, compared to approximately 70 percent with regular walking.
Tips and Warnings
- Keep your walking regimen interesting by planning several different routes around your town. For safety's sake, always let someone know where you're planning to walk. Also for safety, place a strip of reflective tape on the backs of your walking shoes and jackets to increase your visibility to motorists. Invest in a quality pair of walking shoes that fit properly. Take 10 minutes to warm up and stretch before walking and another 10 to cool down and stretch again when you are finished. Though you may think of walking as an "easy" workout, warming up and cooling down can prevent injury and stress on your body.
- Occasionally check your heart rate while walking to ensure you're staying within the correct range for your purpose, age and health. Consult your health professional before starting an exercise program.
Things You'll Need
- Walking poles
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