If you want to try walking for weight loss, you may be wondering how far you should walk every day. The usual norm is to walk at least 10,000 steps per day. If you are walking to lose weight, you may need to increase this number depending on your diet and other activities. Walking is one of the most basic methods to incorporate additional movement into your day.
Walking for weight loss requires only supportive footwear, comfortable clothing, and a safe and convenient walking location. Continue reading to find out how it works and what to expect. You’ll learn how far to walk to lose weight, how to include walking into your everyday routine, and some walking workout ideas.
How Much Walking Do You Need to Lose Weight?
Walking, according to the Centers for Disease Control and Prevention (CDC), assists your body in burning more calories. If you are walking at a moderate pace (3.5 miles per hour) burns 280 calories per hour, and walking at a robust pace (4 and .5 miles per hour) burns 460 calories per hour (MPH).
To lose weight by walking, you must walk at a moderate pace for 30 minutes or more five days a week. Walking for longer amounts of time and more vigorously, on the other hand, can produce better outcomes. While walking for weight loss, walking at a pace that raises your breathing and heart rate is more helpful than taking a leisurely stroll.
Just make sure you set achievable walking goals. While aggressive walking produces better results, there is absolutely nothing wrong with starting at a pace that is appropriate for your present fitness level. Then, as your fitness improves, gradually increase the length or intensity of your walk. Unattainable goals, particularly when it comes to weight loss, can set you up for failure.
When you have reached a healthy weight and are trying to maintain that weight, you need a long-term commitment that includes lifestyle adjustments that you can stick to for the rest of your life. This includes consuming nutritious, well-balanced food as well as engaging in frequent physical activity.
Choosing healthy dietary choices and increasing your physical activity have an impact on your calorie equation or the number of calories required to maintain your weight. If you are trying to shed weight, you must establish a calorie deficit by consuming fewer calories, burning more calories, or both.
Walking to Lose Weight
Walking is already a part of your day; transforming it into a kind of exercise that aids in weight loss does not have to be difficult. You can even divide your walks into 10-minute intervals if you are short on time.
Every bout of movement counts toward your health goals; even something as simple as walking up one flight of stairs instead of taking the elevator helps. To track your progress, use a walking app or a fitness tracker. This can help you meet your walking objectives, whether they are 10,000 steps or 60 minutes every day.
Have a pair of comfortable walking shoes in the car or a bag at all times to ensure you are always prepared to stroll. Additionally, to stay hydrated, bring a refillable water bottle with you throughout the day. Here are some more ideas to help you include more walking into your day.
Park a Long, Far Away
Park far away from the entrance rather than close to the door. This allows you to take more steps and avoids the agony of looking for that perfect parking spot just near the door.
Ascend the Stairs
By using the stairs instead of the elevator can assist you in getting in more steps. Furthermore, taking the stairs rather than the elevator is a terrific method to receive more hard physical activity.
Lunchtime Walk
Take a walk through the office or around the neighborhood during your lunch break. Invite your coworkers to make your lunchtime stroll more entertaining and social, which will help you stay motivated.
Instead of coffee, invite your friends for a hike.
Gathering with friends is beneficial to your mental health and social well-being. Maybe instead of meeting for coffee or lunch, make plans to explore your local hiking trails.
While You Wait, Take a Walk
If you’re early for a doctor’s appointment, go for a walk around the block. Or, while waiting for your children to finish baseball practice, take a fast stroll around the field. When you’re waiting, consider it an opportunity to get a stroll in.
Walking Exercise Examples
Including additional walks in your regular routine is an excellent method to increase physical activity. While walking for weight loss, though, you may need to step it up a level to meet your fitness goals. After gaining clearance from your doctor, try one or more of these walking routines to keep your walks interesting and effective.
Walking Exercise on the Treadmill
When you are on a treadmill walking, you don’t have to worry about the weather interfering with your training. Schedule a 30-minute workout. Begin with a 5-minute warm-up at a moderate pace of about 3.5 MPH with no incline.
Raise the gradient to 3% and the pace to 4.0 MPH for 5 minutes of brisk walking, then return to a moderate pace for 2 minutes of walking.
Increase the incline of your treadmill to 3% and your pace to 4.2 MPH to walk a little quicker. Maintain this pace and incline for 5 minutes before returning to zero inclines and a moderate pace for 2 minutes. For 5 minutes, increase your incline to 3% and your pace to a brisk walk at 4.0 MPH.
For your 5-minute cooldown, reduce your incline to zero and your pace to moderate (3.5 MPH). Increase the speed or incline of your walk as your fitness increases. Keep your arms moving throughout your workout to reap the best advantages. 6 To limit the risk of injury, keep your head up and your eyes forward while walking on the treadmill.
The best treadmills have been tried, tested, and reviewed. If you’re looking for an activity tracker, consider which option is ideal for you.
Interval Walking Exercise with High Intensity
High-intensity interval training (HIIT) is a workout that alternates between periods of intensive exercise and brief intervals of rest. HIIT is a quick and effective approach to reap the health advantages of a moderate-intensity aerobic workout.
A HIIT walking workout is comparable to a treadmill workout, except it can be done anywhere. Begin with a 5-minute warm-up walk at a pace that allows you to talk without feeling out of breath.
Then quicken your pace until you’re walking at a rate that makes conversing impossible. Continue at this quicker rate for 2 minutes before slowing down to a conversational pace for 2 minutes and repeating. Continue this cycle five times, each time walking for two minutes and then resting for two minutes.
After your HIIT walking session, walk for 5 minutes at a moderate speed to cool down. As your endurance improves, you can lengthen your HIIT walking routine.
Exercise for Hill Walking
It goes without saying that walking uphill is difficult. A hill walking workout, on the other hand, is a terrific way to mix up your fitness regimen. It puts your strength and endurance to the test while also working out different muscle groups.
Begin with a 5-minute warm-up walk on flat ground. Then begin your ascension. Maintain a steady pace while taking short steps and leaning slightly into the hill at your ankles, maintaining your body above your hips.
When walking uphill, leaning too far forward or backward throws your body off of balance, placing you in danger of injury. Walk at a pace that permits you to hold a conversation without pausing to catch your breath. What goes up must eventually fall down. When walking downhill, maintain your torso erect and your knees bent.
To Conclude
Walking is an excellent form of exercise for weight loss. It is a low-cost workout that can be done practically anywhere. To keep oneself motivated when walking for weight loss, set achievable goals.
Starting with 10-minute daily walks and gradually increasing as your fitness, endurance, and motivation improve the fine. Physical activity of any kind puts you on the path to wellness. Before beginning your new walking routine, consult with a healthcare physician. They can assist you in determining what is best for you.