IS WALKING ENOUGH TO LOSE WEIGHT?

IS WALKING ENOUGH TO LOSE WEIGHT?

 

Walking is the simplest form of exercise, and the one that most of us have been doing since childhood. All you need is a bit of space and a pair of shoes. How can this everyday activity help to reduce fat and build muscle?

1. WHAT DOES WALKING DO FOR FITNESS?

Placing one foot in front of the other will use between 60 and 100 calories per mile depending on your body weight. Walking works the large leg muscles, and anything other than a gentle stroll is also good for your cardiovascular system. Walking is a weight-bearing activity and so strengthens bones.

Add a hill or up the pace until you are sweating and breathing harder, and your walk will start to make a bigger difference.

2. HOW FAR SHOULD I BE WALKING?

A good target for everyone is ten thousand steps a day. For most people that equals an hour’s walking.  Every step counts, indoors or out. You can keep track with a dedicated pedometer or a smartphone app.

3. HOW CAN I MAKE A WALK MORE INTERESTING?

Whether it is town or country, heading for a green space always makes a walk better. Observe the changing seasons, enjoy the wildlife and relish the sunshine. Try some geocaching, or borrow a dog to make sure that you get out whatever the weather.

Really can’t face rain or cold? Try the gym for a stint on the treadmill. You can set the speed to whatever suits. Look out for a TV screen or even a high-tech virtual reality setup on your treadmill, and time will fly by.

4. HOW CAN I MAKE A WALK HARDER?

Once you are reasonably fit, you need to add some challenge to your walking. Look to lengthening your route while completing it in the same time. Then try to reduce that time by walking more briskly. If there are some hills that you can use, so much the better to get your heart and lungs pumping along with the legs.

Whatever your fitness level, walking can help you improve it. Leave the car and step out!

 


The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

Comments

Sasha B.
9 October 2016

Sasha B.

I walk whenever I can. and also try to walk fast. No, it doesn't feel like a gym session, but all the extra walking over the weeks definitely helps to shift some extra weight.

Mike D.
8 October 2016

Mike D.

I love a good walk, but it certainly doesnt feel like a proper workout to me. I like to get all red in the face and puffed out. Unless I go up mountains, walking ain't gonna do it!

craig t.
6 October 2016

craig t.

My advice - get an energetic dog. Then you will easily walk 10,000 steps a day.

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