Weight loss doesn’t always have to be associated with strenuous exercise or a strict diet. Sometimes, simple and familiar activities bring surprising results, and walking is a typical example.
With just the right pair of shoes and a little determination, you can turn every step of your day into a tool to help your body burn calories, improve cardiovascular health and maintain a healthy weight. However, for walking to truly become a sustainable habit and bring about weight loss, you need a clear plan.
How to start a walking program that can achieve the most effective weight loss?
Here are 10 basic but practical steps to start a scientific walking program, easy to apply, and suitable for all physical conditions:
1. Set realistic expectations
Everyone is different. If you haven’t exercised in a while, start slowly and try not to compare yourself to others. Start at a pace that suits you.
If you tend to sit a lot during the day, start with 5 minutes. This will be much easier on your body. So be gentle with yourself.
Everyone’s goals are different. You might want to walk for 30 minutes or an hour. Try walking a little faster each week, which will increase the intensity of your workout. This means you’ll gradually find it more challenging to walk, which is a sign that your body is making progress. Add 15 minutes of high-intensity interval training and do it 3 times a week. You’ll see big improvements before you know it.
2. Get ready
Start with a pair of sturdy walking, running or cross-training shoes. They don’t have to be expensive. And remember to drink water before and after your walk. If it’s hot, carry a water bottle with you when you walk or put it in your backpack.
For clothing, consider items made from sweat-wicking materials, especially if you’re going to be out in the heat or humidity. If you’re walking outside in the cold, remember to wear layers.
3. Pick a location
Pick a route you enjoy. This can help you stick to your walking program. It can help make walking something you actually look forward to. Where to walk? Try:
- The great outdoors: Walk around your neighborhood. Or go to a park or a local high school track. And walking in nature can help lower your blood pressure and reduce stress.
- Indoor malls: Whether it’s hot or cold, walking in a mall is a great solution. You can maintain your walking routine no matter the weather. Some malls even have walking programs.
- Gym near you: Try running on a treadmill. That way, you can track your distance and speed. You can see if you’re making progress. Plus, you can program the machine. You should walk briskly for short periods, then gradually increase the time to a slower pace.
4. Warm up before you start
Warming up can be important before any exercise, as it can help you avoid injury. Stretch, then walk slowly for 5 or 10 minutes. You can also try pacing or walking in place. This can increase your heart rate a little bit before you start walking faster.
5. Focus on your form
Even if you have been walking since you were a child, pay attention to how you walk. Stand up straight, make sure your shoulders are straight and your chest is back. Swing your arms forward and back over your shoulders. This can help you maintain strength and balance.
6. Start small and build up
You should start with 5 or 10 minutes, then add 5 minutes each day until you reach your goal. If possible, increase to 15 minutes and gradually maintain that duration to let your body adapt.
7. Have a weekly routine
Once you are comfortable walking, try to stick to a regular schedule. To better stick to a schedule, ask yourself where you want to walk and what time of day works best for you. You should also plan for the amount of time you want to walk.
To achieve your weight loss goal, you should walk at least 3 days a week. That’s the minimum number of days it takes to see results. If you want to limit your walking time to 30 minutes at a time, walk 5 days a week.
8. Change it up
Walking the same route or same routine can get boring after a while. So, in addition to changing where you walk, you can also change your walking routine. Try these ideas. You can:
- Interval training: Interval training is great for fat loss. It’s simple: Warm up by walking lightly for a few minutes. Then, walk at a moderate pace for 5 to 10 minutes. Finally, walk fast for 2 minutes. Repeat these steps until you have completed your walking time.
- Uphill: When you first start walking, walk on flat roads. Once you get used to flat roads, try climbing small inclines.
- Add light weights: You can also build muscle by adding light weights. Try ankle or wrist weights, or a weight belt about 2 days a week, then gradually increase the number of days you work out over time. It’s important to start slowly, as these weights can alter your gait and can lead to imbalance or injury if you’re not comfortable.
9. Stay motivated
Starting an exercise program is one thing. Maintaining it is another. You may be excited to start walking, but after a while, you may find yourself bored.
How to keep walking interesting? You can try these suggestions:
- Walk with a friend: It’s more fun to have a friend walk with you. And they can help motivate you when you don’t feel like going out.
- Put in headphones: Listen to your favorite songs, or listen to a podcast or audiobook. This can help you lose track of time. However, always be alert to cars, bikes, and other pedestrians, or just use one headphone so you can hear noises and get out of the way if necessary.
- Incorporate technology: Set a reminder on your smartphone or smartwatch when it’s time to walk. Smartwatches can also tell you how much progress you’ve made. You’ll see how far you’ve walked and how fast your heart is beating, which can also help keep you motivated.
10. Get on the scale
The rate at which you burn calories and lose weight depends on a number of factors. Two important factors are your current weight and how fast you walk. For example, if you weigh 75kg and walk for 30 minutes at a pace of 5.5 to 6.5km/h, you’ll burn 133 to 175 calories. If you stick to your walking plan, you’ll start to see results. And even better, you’ll start to feel healthier too.
So, walking is a simple form of exercise that can be very effective in losing weight and improving your overall health. With the right shoes and a clear plan, you can start your journey of change today. The most important thing is to maintain the habit, take small steps, and be patient with your body. When walking becomes a natural part of your life, you will find that your weight is better controlled, your energy is more abundant, and your spirit is more comfortable every day.
