Do you know what the easiest exercise form is? It is walking. It might also be the most comfortable exercise a person can do as it actually requires no equipment or muscle strength.
This exercise provides you with awesome health benefits as well as help you lose weight.
Of course that you can lose weight by simply walking. Namely, you can lose over 20 pounds by walking alone without visiting the gym or adopting some specific diet.
Lose weight by proper walking
Walking place and body weight are two main factors affecting the calories burnt while walking. Even in case you walk with an average speed of four miles per hour, you can burn 400 calories. Also, you can adjust the speed based on your preference. For example, you can add walk another 3 miles and burn another 3 calories.
Use pedometer to help you lose weight
Pedometer helps tracking how many calories you burn through walking and manage your schedule. Moreover, it is a kind of a stimulus to help you achieve the expected results. So, you will soon realize how easy it is to lose weight by simply walking and you will definitely love this exercise.
To explain you in detail, by having pedometer or wrist band, you can actually monitor your exercise progress on a daily basis. Even small progress, such as this, can push you forward to achieve your goal.
What’s more, by using a more sophisticated pedometer it can allow you to check the number of pounds you have reduced and how many calories you have burned.
But, how many steps are necessary to lose weight?
In fact, everyone might achieve different results from their walking activity, even when they spend the same time or walk through the same distance.
In addition, some might be able to burn a hundred calories per mile, whereas some other may have to take 2000 steps per mile in order to burn calories and lose weight. Therefore, they should use pedometer.
Have a look at this pattern:
1 mile = 2000 steps and 100 burned calories
1 pound = 3500 calories
Losing weight of 1 pound a week = 500 calories a day
As you can see, you have to walk 10,000 steps in order to lose 1 pound for a week.
Maintain your interest in walking
Walking is quite easy exercise, but there is a problem – it can be boring and you no longer have passion to walk. Here are some tips to keep your interest in walking:
- Change the routine as well as try to make it more exciting.
- Ask a family member or friend to join your walking activity.
- Change your walking track at least once every two weeks.
- Walk in your park, neighborhood and also put on your head set and let be accompanied by playing your favorite music.
- Buy a treadmill if you can afford it. In this way, even when the weather is cold you can walk while watching your favorite movie or TV program.
Another tips to help you walk even when you are busy:
- Park your car away from the destination you have to go, and then reach your destination by walking.
- In case you usually use bus when you go out, try walk even half the way and then take a bus.
- Instead of using elevators, use stairs.
- Walk along with your children to school.
Define your walking style
You can get optimum results from walking by defining your walking style. For instance, if you want to walk just as an exercise, you have to keep your eyes 100 feet forward, then squeeze your glutes, and hold your chin up, as well as tighten the abdomen in the matching direction with your spine.
How often should you walk?
Before you start doing walking as an exercise, it is advisable to check your condition with the doctor to find out if it safe for you to do this activity.
At the beginning you can walk 15 to 20 minutes, three days within a week. Once you get used to it, walk 30 to 60 minutes on a daily basis.