Walking for weight loss is arguably the best tried and tested exercise for maintaining good health and well-being. Walking is one of the simplest forms of cardiovascular exercise. You don’t need to hit the gym or to invest in expensive equipment.
All you need is your legs and the right tips. Here are a few tips to help you get the best weight loss results from walking.
Find The Right Shoes
Shoes are the only “equipment” you need for walking. The right walking shoes should have stiff heel counters and flexible soles. This prevents side-to-side movement.
If you’ll be walking on flat surfaces, you should get comfortable, low-heeled shoes. Be sure the shoes are lightweight and cushioned.
How Long Should You Walk?
Aim for a 30 to 90-minute brisk walk most days of the week. There’s no harm walking more minutes on some days and less on others. However, make sure the week’s total time is more than 150 minutes.
Walk fast enough to ensure you stay in the moderate-intensity exercise zone at 60-70% of your optimum heart rate. You know you’re on the right track when you’re breathing harder than normal and can speak in full sentences.
Wear a Weighted Vest
You can burn more calories if you add extra weight to a workout session. Heavier individuals burn more calories since their bodies utilize more energy to perform the same task compared to lighter individuals.
Therefore, putting a weighted vest on while walking stimulates your body to work harder during the exercise. It is not a good idea to wear wrist or ankle weights while walking.
Likewise, avoid carrying weights while walking. These practices can result in muscle imbalance and injury. If you have neck or back problems, you should avoid using a weighted vest. It is advisable to consult your doctor before using a weighted vest.
To increase the number of calories you burn during walking, consider walking uphill regularly. You can incorporate more hills in your outdoor walking route. If you’re using the treadmill, you can simply increase the ingredient of the machine.
Maintain Form and Posture
When walking for weight loss, it is imperative that you maintain form and posture. Always look ahead while walking. Besides helping to increase the speed you can walk, this also lengthens your stride.
Make sure you tighten your glutes and abdominal muscles. You can do this for short intervals or throughout the exercise. This practice can help you build strength and keep you injury-free so you can continue your walking regime.
Find a Walking Partner
Having a strong support group plays an integral role in achieving and upholding weight loss success. Studies show that individuals who are part of a social support network tend to lose more weight compared to those who decide to walk alone.
If you follow these tips, you can lose a significant amount of weight by just walking. For a faster yet safe and healthy weight loss, you might want to consider joining the Memphis Diet Program.