Walking is a low impact exercise making it suitable for everyone when done daily, it's also a great way to enhance fitness and burn calories but while walking doesn't go as hard as other exercises commonly used for losing weight. There are things you can do with it to increase your calorie burn and weight loss wearing the right gear for instance goes a long way as it can boost your stride and ultimately allow you to comfortably walk longer and did you know that swinging your arms as you walk burns more calories continue read to know more about these tips.
1. Set a Goal
Exercise is more effective when you have a goal in mind the same is true with walking a personal step goal is going to get you even further break your records by continuously increasing your daily step count also when you make it more than the number scale it just hits differently for example consider signing up for a local 5k event for a good cause.
2. Cheek The Weather
Number two check the weather nobody wants to get caught in a rainstorm just when you're getting into your walk so before you head out make sure to look at the weather forecast to know. When would be the best time to schedule your walk also make sure you always have a charged phone with you in case the weather takes a turn and you need to be picked up somewhere.
3. Gear Up
Walking is a gentle exercise but you shouldn't use flip-flops while doing it instead get a good pair of sneakers. This helps with your posture during the walk, it also helps improve your stride so you can get more steps without having blistered feet more importantly a good pair of shoes is essential to reduce the risk of injury.
4. Layer Up
Another good walking tip to follow is to dress in layers which is especially useful as your body warms up throughout the wok get a 2-3 layer system preferably with the first layer against your skin made of a moisture-wicking material depending on the weather a second and normally third layer would serve as a protector from the cold wind rain or all of the above if it gets too hot you can simply tie the extra layers around your waist before you start walking you must first stretch your body especially your legs here's why.
5. Stretch Your Legs
Number five stretch your legs stretching before and after an exercise including the gentler ones like walking is essential in preventing injury. Moreover doing so increases your flexibility additionally stretching your legs prevents common muscle soreness and reduces joint tension you can do this by simply pulling each leg outward and holding the stretch for around 10 seconds do this thrice on each leg.
6. Measure Your Steps
Number six measure your steps get a pedometer or a fitness tracker to see how much you're truly moving for weight loss. The number of steps achieved on a typical day is important ideally set a goal of 2000 more steps per day than that average number then check your pedometer frequently to stay on target are you able to get more steps consistently keep on increasing your target goal by another 2000 steps daily.
7. Measure Your Heart Rate as Well
Number seven measure your heart rate as well if you can get your heart rate up around 117 to 130 beats per minute then even better because this range is actually the fat burning zone to do that walk at a consistently brisk pace for no less than 30 minutes when your body recognise that you're keeping a consistent pace for a prolonged period. It'll get energy from your fat stores instead of getting from muscle glycogen besides brisk walking you can also use other types of walking paces like stroll more on this next.
8. Vary Up Your Pace
Number eight vary up your pace an effective way to burn more calories and keep your walk from getting tedious is to use intervals. When it comes to walking there are three types of paces you can do first is stroll which is synonymous with window shopping, next is brisk walk wherein you're making a conscious effort and lastly power walk like you're on a mission warm up with a stroll then do brisk walking throughout your walk. Finally push to a power walk every five minutes to accelerate your heart rate.
9. Use the Proper Form
Number nine use the proper form walking itself is a very natural activity one that doesn't take much skill. However certain posture and form cues can enhance your walk and ultimately your weight loss results to perfect your form make sure to chin up by focusing on a point around 10 feet ahead of you second brace your abs by pulling your belly button toward your spine and lastly squeeze your glutes to go on longer and faster.
10. Swing Your Arms
Number ten swing your arms. You see arm pumping doesn't just help you drive forward but it also serves as a good upper body workout. If you apply arm swinging the entire walk it can result in 5 to 10 more calorie burn with elbows bent at 90 degrees and your hands in loose fists move your arms in an arc keeping your elbows tight to your body when swinging forward your wrists should be near the middle of your chest you know what's the easiest way to intensify a simple walk go up learn more about it here.
11. Hit the Hills
Number eleven hit the hills or the stairs. Incorporating bursts of intensity into your walking can build your fitness and speed up your heart rate in addition to other several benefits walking uphill is one even better. If you use interval training say brisk walking up a short hill then slowing down your pace and taking shorter taps when descending the hills if there are no hills near you make use of stairs or you can get on a treadmill and switch it up with hill intervals.
12. Use Hand Weights
Number twelve use hand weights. Did you know that you can also have strength training just by walking yes you can so long as you add weights hand weights can boost the energy burned and your caloric expenditure. However you have to be careful not to overuse them as it could lead to injuries to be safe start with one pound weights and gradually increase the weight a good rule of thumb is not to go beyond more than 10 percent of your body weight.
13. Keep Your Self Hydrated
Number thirteen keep yourself hydrated. Staying sufficiently hydrated is also vital in your weight loss journey through walking. The human body is largely made up of water thus it's especially essential to remain hydrated throughout the walk and rehydrate afterward plus dehydration can impact not just your energy but also your cognitive function. If you're going on an extended walk bring along a water bottle or a hydration pack.
14. Wrap Up with 5-minute Streching
Number fourteen walk outside when you can and don't just stick with a treadmill walking in nature versus walking on a treadmill which do you think is the better option. If you're looking to get more benefits then it's definitely the former walking outside can positively impact your overall well-being by reducing stress and anxiety and improving your mood this is good because when you're stressed it stimulates appetite and cravings for nutrient poor food choices a great way to pass time. Especially if you're aiming for a long walk is to have someone walk alongside you let's learn more about it.
15. Find a Walking Buddy
Number fifteen find a walking buddy. Several studies found that having a solid support group is beneficial for achieving and maintaining weight loss success we recommend joining a walk-in group or club that'll help you stay active as well as socially connected, if not then you can simply find a friend to walk with and this includes the four-legged ones too if you have one.
16. Wrap Up With 5-minute Streching
Number sixteen wrap up with five-minute stretching. Nearing the end of your walk wait don't go home or head to the shower room just yet spare five minutes of your time for stretching to help with your muscle recovery static stretches like tricep stretch quadricep stretch and hamstring stretch are all good for providing muscle relief and relaxation after your walk.
17. Have a Cup of Green Tea Afterward
Number seventeen have a cup of green tea afterward. Based on a study people who drank three cups of green tea daily for a week had lesser markers of the cell damage caused by resistance to exercise in other words this beverage can help hasten your recovery after a brisk walk in another study. It was found that those who had a sports beverage along with four to five cups of green tea after a 30 minute jog thrice a week experience. The faster fat burn during exercise and while sedentary the tips are very doable right walks are incredibly beneficial when it comes to weight loss but for belly fat specifically planks are the key.
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