When you have decided to lose weight, so many diet programs and health experts recommend brisk walking for us as a way of calorie-burning cardio exercise. Some of us will even do sports or go to the gym. But what amount of walking per day is good for someone who wants to achieve a desired weight loss goal
According to a number of studies, everyday lengthy walks, are no less effective against excess pounds.
Getting Started With Walking
Walking is a gradual exercise which is natural and safe but if you have been battling with an overweight issue, or with any medical conditions, just try and visit your physician to get a checkup before you start doing any exercising.
The right gear. Once your doctor approves and giving you the go-ahead, then make sure the shoes you intend to wear for your walking journey are in good condition, and comfortable. Your socks should also be free of holes, and the clothes you are planning to wear should be cool and comfortable.
Your walking routine. With your exercise routine, always remember to:
- Warm-up. To do this, begin by walking slowly for 5 -10 minutes. In doing this, you will warm up your muscles and prepare your body for exercise.
- Cool-down. At the end of your walk, slow down for 5 – 10 minutes and do not stop the exercising abruptly. In doing this will allow your muscles to cool down.
- Stretch. After you must have done your cool down, then gently stretch your muscles.
How Long to Walk Each Day for Weight Loss
To start walking to lose weight, let your aim of brisk walking be at least 30 to 90 minutes in most days of the week to lose your desired weight loss. You can decide to walk more or less on some days, but let your walk per week amount to at least 150 minutes (2.5 hours). The distance you will cover in your walking should be:
1.5 to 2.0 miles.
2.5 to 3.3 kilometers
3,000 to 4,500 pedometer steps.
When walking, try to walk faster as you are in moderate-intensity exercise zone, for at least 60 to 70 percent of your maximum heart rate. You would be breathing harder than normal and can speak in full sentences.
For best results, try to follow a regular schedule, use a heart rate monitor, app, or use a pace counter to ensure you are exercising at moderate intensity.
This mentioned device above will tell you how much you’ve walked per day. If you cover a long distance but still don’t lose weight, it can count how many paces you should have added more.
This good estimation of the walk should help you decide and make your own schedule (just be sure that a lot have to depend on individual characteristics, lifestyle, food habits, and health condition):
Ways to Make your walks Long :
- Don’t drive or take a bus at all times.
- Walk your kids to school.
- Stop using elevators and escalators if you are the kind of person that like elevators.
- Take a long walk with your dog.
To make your walks more interesting, try the following:
- Take a friend along with you.
- Try to listen to your favorite music or audiobook.
- Walk around places you are not familiar to, and choose new routes.
During winter, continue with practicing at home if you have a treadmill.
How You Can Walk Correctly?
Count your pace length, and measure a distance of 10 to 20 meters, and cover it at your normal pace while counting steps. separate the distance in centimeters (1,000 or 2,000) by the number of steps you’ve made.
- Less than 70 paces/min
It’s recommended for a person who is just recovering from a heart attack or suffering from severe angina.
- 71-90 paces/min, 3-4 km/h
Its recommended for a person with cardiovascular diseases.
- 91-110 paces/min, 4-5 km/h
This is suitable for any healthy person.
- 111-130 paces/min
A good exercise for the body.Though a healthy person can find it difficult in maintaining such a pace for a long time.
If you’re a beginner to walking, just start with shorter periods of walking and gradually build up your walking time. You might want to take long walks sometimes.
2. Consistency is good for burning calories and improving your metabolism. So try not to skip a day. On the day you don’t want to walk, try strength training exercises. If you notice yourself worn out, take a day break. But make sure to get back walking the next day.
3. You should consult your physician, and undergo a medical checkup in every1-2 times a year.
4. While on this walking journey, watch your posture. Let your torso and shoulders should be straight and your stomach sucked in.
Don’t Forget Your Diet
Make sure, your diet match your exercise goals when you are walking for fitness or fat burn. You don’t necessarily need to follow some crazy fad diet to start losing weight and get that fit you ever wanted – just try and eat an abundance of good natural food.
Consume enough vegetables, whole grains, healthy oils, nuts, and some fruit when taking this walking challenge and make sure you eat these foods in their good natural way. Just eat a healthy, low sugar diet that has few processed food without counting your calories intake. you should gradually burn that stubborn fat when you combine your diet with your regular walk.
RELATED: When Is the Best Time to Workout?
30 Minutes Every Day for 30 Days- Challenge
Making it a habit to ”get-go” is the number one best ways to “get into” walking. Habits can quite take some time to develop and this has been a challenge that worked for many people. Just try to walk for 30- minutes every day for 30-days straight away. Don’t follow or do any type of exercise other than some stretching on this “30 minutes every day for 30 days” challenge to keep your muscles supple. whether you walk the whole 30-minutes in a single walk or just 3 to 10-minute walks spread per day, does not really matter – just get it done.
Walking every day will help give your fitness and weight loss a great kick start and by doing this walking to the end of the month, you will notice that you have made daily minutes walking a habit. Should you stop at the end of the month? No! just Keep going! Try another 30-minutes for 30 days or 35-minutes for 30days. By the end of that 30minutes/30days, you can carry on 4-days/40-minutes. you just keep going in whatever you have decided to do
Note: Slow walk over a short distance will make no sense, and if you walk too fast and for a long time being unprepared, it may even cause you more harm.
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