Walking for weight loss

Walking for weight loss is a great way to get the ball rolling towards fitness. If you have not engaged in any exercise for number of years and you have reached the decision that you want to lose weight and are really prepared to do something about it, then exercise will play a major and vital role in your success.

When it comes to weight loss, the simpler you make it, the easier it will be to achieve your goals. That's why if you start to walk more, and combine this with a healthy eating plan, you'll be well on your way to burning off those unwanted pounds.

Why Choose Walking?

Walking is great exercise for everyone, no matter what their fitness level, or age. It's easy on your important joints, and you can increase your walks based to your capability. You don't need any specific equipment other than a good pair of walking shoes. If the weather is bad, you can walk indoors at your local shopping center. If it's good, it's a great way to get outside and into the fresh air.

Start Off Gradually

When you first start walking for weight loss, start off slowly and gradually if you've not done any physical activity for some time. If you have any health problems, always seek advice from your doctor prior to beginning on any kind of exercise program.

Short Walks Work Too

You can lose weight walking because it's simple to fit more walking into your daily routine. A 15-minute walk at steady pace will burn around 60 calories. As you add more walking into your day, like walking to and from work or getting off public transport one or two stops early, it will soon all add up.

It's A Social Thing!

You can walk with your kids, grandchildren or invite a friend to walk with you. It's a great way of catching up with people. If you start walking on a regular basis with a friend it provides you both with extra motivation because you don't want to let your friend down by not showing up!

Increase Your Intensity

You'll see that your fitness level will start improving after a few weeks. This is a good sign that it's time to raise the intensity of your walks. This means walking a little faster, or walking a little further. You can burn up to 280 calories in one hour of brisk walking. To step up the intensity you can carry hand or ankle weights whilst walking. This gives you an upper body workout while your respiratory and circulatory systems benefit

Walking For Weight Loss Program

1) Get a good pair of walking shoes

Don't use broken down or worn out shoes. Get yourself a pair of comfortable shoes with great support that are built for walking. Use these shoes only when you are doing your walking program - don't wear them for daily use.

2) Start off with a small goal

If you have been sedentary for a long time, you want to give yourself an easy first day goal of walking at a comfortable pace for at least 15 minutes the first time. If you can walk longer go for it.

3) Keep adding 5 minutes to your walk every few days

You want to keep increasing your walk time until you can walk easily at a brisk pace for at least 30 minutes. And if you really want better health, increase your walks to 60 minutes or more whenever you can.

4) Walk at least 5 days a week, but 7 is better.

5) Keep a diary of your workouts



Here's a foolproof guide to walking your way to health, without having to spend your money on a walking for weight loss :

Step 1

Prepare your mind for the change in your life.  Make a realistic plan by using a journal to write down your weekly goals, day by day.  Figure out exactly when you will walk - is it when you come home from work, after the kids are bathed and fed, and somebody can watch them; the point is - everyone has a different home life and situation.  Quit making excuses and say to yourself, "Where there's a will, there's a way."

Step 2

You need walking or training shoes that fit well.  The easiest way to abandon your walking routine lies in wearing the wrong footwear and suffering everything from painful blisters to fallen arches.  This one's really important, so get it right!

Step 3

Get medical clearance from your doctor if you need to and begin your walking program.  During the first week, if you're a little out of shape, start with 5-10 minute brisk walks 3 times a week to the point where you're not losing your breath when you speak.  If you can say a whole 7 to 8 word sentence without losing your breath or having to pause your speaking, then you're ok!

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