Walking is a cardiovascular exercise that can help you burn calories. The key to losing weight is to burn more calories than you consume in a day, according to the Mayo Clinic. This can be done by combining diet and exercise. Reducing the number of calories you consume also reduces the amount of extra calories you need to burn through physical activities, like walking or lifting weights. Walking is a great exercise to begin with when trying to get back in shape and lose weight. It does not require any special equipment and can be done anywhere, making it an exercise that should fit into your daily routine.
Step 1
Create a walking plan. Determine where you will walk and for how long. Begin with small, manageable goals. Try setting a specific number of minutes or location to where you will walk. An example may be to walk 15 minutes a day for three days the first week. Then increase your goal each week either by adding minutes or number of walks per week.
Step 2
Wear comfortable shoes. There are many special walking shoes on the market, but a shoe with ankle support and a good sole will work just fine in reducing the impact your body will experience while walking. Dress for the weather. You may get warm while walking, so dress in layers.
Step 3
Put on a pedometer, if you want. This is a great tool for counting your steps. According to SparkPeople.com 12,000 to 15,000 steps per day will help with walking away the pounds. Use a pedometer to track your progress and set a goal for the number of steps you want to take in a day.
Step 4
Complete your walk. Use a watch to track your time.
Step 5
Calculate the calories you burned at free sites like SparkPeople.com (see Resources). By tracking the time or the steps that you take each day, you can determine how many calories you burned. Fitness websites can also assist you in tracking your nutrition and weight loss goals.
Step 6
Increase the number of calories you burn each day by walking more. Even a short walk from the car to work can help. Take extra steps by using the stairs, parking further away at the grocery store, and taking a quick walk several times a day.
Step 7
Increase your speed as you become more accustomed to walking. The rate of calorie burn will go up as your body works harder. Consistency is the key. Aim for at least 30 minutes of walking nearly every day. Take more walks or increase your workout when you feel ready.
Tips and Warnings
- Calculate the number of calories you need to eat and the number you need to burn each day to lose weight. This can be done at free sites like SparkPeople.com or NutritionData.com.
- Consult your doctor before beginning a workout routine.
Things You'll Need
- Comfortable shoes
- Pedometer (optional)
- Watch
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