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Walking is so easy that people forget how helpful it can be when trying to lose or maintain weight. Of course, running burns more calories, but there are ways to increase the efficiency of your walking. First, notice how fast you walk, are you just walking or are you walking with a purpose? If you have access to a treadmill, this is the easiest way to test your walking speed. Start slowly, then increase your pace until you can walk fairly quickly but comfortably. Count your steps so you can develop a cadence, then you can maintain this speed off the treadmill. Maybe a pedometer would be a good tool for you. Brisk walking is usually measured between 3 and 3.5 miles per hour. If you can walk a mile in 15 minutes, that’s the right speed. Taking faster strides as speed increases harnesses the natural power of the walking motion.
Always use good posture when walking. If you find yourself slumped, lift your ribcage and this will keep you upright and make your breathing easier. Good posture also decreases stress on your back and shoulders. If you move your arms holding your elbows at a 90 degree angle, it creates a natural movement that adds a little more intensity. Give yourself a goal; choose a reference point to arrive at. When you arrive, choose another one and keep the intensity of getting there fast.
While walking to burn calories, try to walk for at least an hour, because time is more important than speed for weight loss. Walking has additional benefits of toning leg muscles and helping to prevent bone loss. When you diet, the initial weight loss is usually muscle and water. Walking helps increase your metabolism and will help keep lost weight from coming back. If you can walk briskly for 60 minutes a day, studies show you’ll burn an additional 300 to 500 calories. By adding walking to your health plan, you could possibly lose an extra 3-4 pounds in a month just from purposeful walking and even reshape your figure. If an hour seems overwhelming, try three 20-minute walks a week, or just get up a few times a day and get moving. These steps can encourage you to do more.
Remember that a brisk walk is great for burning extra calories and while a walk is great for relaxing, if you’re trying to lose weight, pick up the pace and make your walk a mini workout.