Can Walking In Place In My Office Help Me Lose Weight?

Walking in place in your office, at home or in any indoor location is a great way to work some aerobic exercise into your day. At least 30 minutes of brisk walking daily can help you burn approximately 150 calories, which may help you lose weight more quickly if you also follow a healthy low-calorie diet. The good news is that indoor in-place walking can deliver all of the benefits of walking outdoors. The key to success is to simulate the duration and intensity of outdoor walking in your indoor walking program – and take positive steps to stay motivated.

Get Ready to Walk

Set yourself up for success with in-place walking at the office. Keep a good-fitting pair of athletic shoes or sneakers, and several pairs of moisture-wicking acrylic socks, in your office so you’ll always be ready for your daily walk. You may also want to have a T-shirt and shorts or sweatpants to change into, although you can do indoor walking in any type of clothing. You may also want an MP3 player and headphones to listen to fast-paced music while you walk, or a DVD player and DVD videos of an indoor walking program. Most of all, ask your doctor if you are healthy enough to begin a walking program or any type of exercise program, especially if you have been leading a sedentary lifestyle.

Take Your Time

Schedule a time for your in-office walk just as you would any other important meeting. Carve out at least 20 to 30 minutes, perhaps during your lunch hour, for the entire walk cycle of warming up, building up intensity and cooling down. Walking along with a one-mile or two-mile indoor walking video can help you keep up a steady pace and intensity.

Count Your Steps

Wearing a pedometer while you walk in place is another good way to measure your progress. Approximately 2,000 steps are equivalent to a one-mile walk. But every step you take throughout the day adds up. Fitness experts recommend aiming for a minimum of 8,000 to 10,000 steps total per day to help achieve weight loss.

Mix It Up

Walk or march in place – that’s how simple it is to do an indoor walking program. But mixing up the type of steps and adding arm movements can raise the intensity and keep things interesting. Vary your routine with side steps, low kicks and knee lifts. Increase the intensity even more by raising your arms over your head and lowering them back to shoulder height as you march in place. Incorporate some strength training into the arm movements with 1-pound or 2-pound hand weights.

Stay Motivated

Make your indoor walking program as interesting – and motivating – as possible. If you listen to MP3 music while you walk, create playlists with your favorite songs and change them out regularly for variety. If you use indoor walking DVDs, vary your routine to include 1-mile and 2-mile walks and switch between moderate and brisk intensity. If you get tired of going it alone, ask a co-worker to join you for your indoor walk. You may end up starting a new fitness trend at your workplace that will help you and your co-workers alike to lose weight and be healthier.