Looking for ways to lose weight and get in shape. It can be hard to know where to start when trying to lose weight.
It’s a good idea to exercise if you’re trying to lose weight. Running is an example of strenuous activity.
But can walking alone help you lose weight? This is the question I will answer in this article.
How effective is walking for weight loss?
Walking is considered a form of physical activity, even though it is moderate intensity. Walking can help you lose weight just like any other activity. The advantage of walking is its simplicity and ease of use. Admittedly, this process can be slow.
To lose weight quickly through walking, you need to consider two factors:
- The intensity of your exercise
- The duration of the walk
Walking at a high intensity is the best way to quickly see the benefits of your physical activity, especially if you don’t have the time. Experts recommend walking at least 5-6 km/h if you are walking to lose weight.
This is a good example of how fast you can run. You can run at a moderate speed between 8 and 9 km/h and at a high speed up to 15-16 km/h (or more if you do a sprint).
Another common goal is to walk around 10,000 steps per day, which is around 7 km depending on your stride.
Walking has the benefit of gradually increasing the distance as you go through your day. If you’re already on the move throughout the day, you don’t need to set aside time.
There are plenty of options for tracking your activity, including pedometers and fitness trackers. You can also download apps to your phone.
How long should you walk to lose weight?
Public authorities such as the WHO recommend walking at least 30 minutes a day (source). The amount of activity needed to see visible changes in your body varies.
It all depends on your state of health.
Simply put, aim to walk for 30 minutes every day. If time permits, don’t be afraid to do more.
Walking at least an hour a day is a great way to lose weight fast.
Even if you don’t have the time or the energy to walk, that shouldn’t stop you from doing it. No matter the duration or intensity, walking will always be beneficial. It doesn’t have to be all or nothing. Each step can help you reach a higher level and shake things up.
Increase in duration and intensity of training
You can increase your walking time by adding five to ten minutes per week to your endurance. You can also walk more each week, and you will soon find yourself walking every day.
After walking for 30-45 minutes, you should focus on increasing your speed and distance rather than increasing your walking time. You can, for example, set yourself the goal of covering a greater distance in the same time. The more intense your effort, the faster you will progress and the better.
Walking tips to lose weight
If you are not already active, it is a good idea to slowly increase the intensity of your physical activity.
Start a diet by walking for 15 to 20 minutes each day, depending on your schedule. Gradually increase your pace to 30-60 minutes a day. You can also stretch to improve your flexibility.
Warm up slowly by walking at 50% of your maximum effort. You can increase your effort to 75% if your legs are more relaxed.
You can combine running with walking or sprinting if you are able. This will give you a more intense workout.
Once you feel comfortable, increase your speed to 6-7 km/h. Keep your shoulders and chest open as you work. To help you move forward and expend energy, you can use your arms.
I recommend that you combine walking with muscular activity
Walking is a great activity to start with, but intense muscle activity can have extremely positive effects. It’s worth adding strength training to your weekly schedule if you can. Walking for weight loss can be made even more effective by strengthening your muscles.
You can, for example, perform up to three resistance training sessions while walking. This will dramatically increase your weight loss results. HIIT (high intensity interval training) sessions can be shorter than your walks.
You can train at your body weight without any equipment by following the Lafay method. To train indoors, on a weight machine or with weights, you can use the Delavier method.
It only takes 10 to 20 minutes to achieve significant weight loss, muscle building and increased calorie expenditure.
Experts also point out that cardio training is a good thing. However, if you combine it with strength training, you have a complete activity that affects the whole body in all its dimensions.
It is important to be active and enjoy your surroundings.
The importance of stretching when walking
Stretching after a workout will help relax your muscles. Although it’s not necessary to stretch before you start running, it’s a good idea to do so if you plan to alternate between running and walking (especially if you’re new to running).
To avoid injury and soreness, focus on your calves, thighs, and lower back after your warm-up. Ideally, hold each stretch for 15 to 30 seconds.
You can take five minutes to relax and catch your breath after your workout. Relax by doing some stretches, focusing on your quads and hamstrings. It can help you relax and relieve aches.
After an intense workout, a massage roller is a great way to massage the deep tissues of your muscles.
Summary: How to Lose Weight While Walking
You can easily move your body throughout the day by walking, changing your route, using the stairs instead of the elevator, or parking farther from where your car is going.
The good news is that you are less likely to injure yourself if you are more active. You can avoid running by wearing proper shoes, warming up, stretching, and starting slowly.
You can replace worn sports shoes with new ones. To check if the heel of your sneakers is uneven, you may need to replace them.
It’s normal to feel pain in your joints and muscles when you start walking hard. However, these pains should disappear as your muscles adapt to this new activity.