Walking is one of the simplest and most effective ways to start your weight loss journey. You don’t need a gym or fancy equipment, just a comfortable pair of shoes and a little determination. However, for walking to be truly effective, you need to have the right preparation and strategy.
What do you need to prepare for walking to lose weight?
Here are 14 useful tips to help you start walking properly, safely and achieve better results in your weight loss process:
1. Check the weather
Getting caught in the rain in the middle of a walk is not ideal. Check the weather forecast in the morning to know when is the best time to walk. If you usually walk around 5pm but the weather forecast says it will rain, consider rescheduling your walk until lunchtime. And always carry a fully charged phone in case the weather is bad and you need someone to pick you up.
2. Hydrate
Before you start walking, especially long distances, make sure you are well hydrated. Drinking about 2 glasses of water 30–60 minutes before you start will help you avoid dehydration without having to stop too soon. After you finish, don’t forget to replenish the water lost. In most cases, plain water is enough; limit sugary drinks or electrolyte drinks unless you are exercising at a very high intensity.
3. Get the right gear
Ditch the old flip-flops and get the best walking shoes for added comfort. This will help you stay in shape while walking and can also reduce the risk of injury. Plus, if you wear the right sneakers, they can help improve your stride and make hiking more comfortable.
4. Wear layers
Wearing layers can be especially helpful as you heat up during your walk. Try wearing two or three layers, with the first layer that comes in contact with your skin being a sweat shirt. Depending on the weather, a second and sometimes a third layer can protect you from the cold, wind, rain, or all of the above. If you get hot, simply tie that extra layer around your waist.
5. Invest in reflective clothing and accessories
If you regularly walk outdoors, reflective training gear is essential to greatly increase your visibility and ensure safety. Whether you walk during the day or at night, pedestrians can be difficult to see at any time of day, so reflective clothing and bright colors can make a big difference. Look for clothing and accessories like hats that have reflective accents on both the front and back.
6. Focus on form
Walking itself is not very technical and comes naturally, but some posture and gait coaching can help improve your gait. Focus on keeping your chin up and your shoulders back. Your core should be engaged and your back straight. Most importantly, your glutes should be engaged with each step; try to tuck your butt in. You’ll want to land on your heels and roll forward to push off your toes with each stride.
7. Speed Up
Walking in intervals is an effective way to burn more calories, while also making your walk more dynamic rather than boring. You can think of three basic paces:
- Slow walk: like walking around the store, easy pace, about a 3/10 difficulty.
- Moderate walk: requires a little more effort, feels more out of breath, about a 4–5/10 difficulty.
- Brisk walking: purposeful, powerful strides, difficulty level 5–6/10.
A simple suggestion is to start with a slow walk, then alternate between 1–2 minutes of brisk walking and then return to a moderate pace. Every 5 minutes, try to speed up to gradually increase your heart rate. You can try to maintain brisk walking for longer each day, even just a few dozen seconds can make a difference. These increases in speed improve cardiovascular health and significantly increase weight loss.
8. Set a goal
Test how far you can walk in 30 minutes or 1 hour. To optimize your walking speed, aim for 1.5 miles per 30 minutes and 3 miles per hour, which is a brisk pace of about 20 minutes per mile. If you can’t commit to a full hour or 30 minutes, do your best. Remember that any activity is better than none, and even a short walk can make a significant contribution to your daily step count. You should also set a goal for how many walks you want to do each week and write it down so you can check off each walk and feel a sense of accomplishment.
9. Walk on an Incline
If you’re indoors, a treadmill will allow you to adjust the incline, which can help increase your calorie burn while walking. If you’re outdoors, try choosing a hilly area to maximize your walking. Research shows that increasing the incline can increase the intensity of your workout while reducing the impact on your legs and joints. What’s more, it activates multiple muscles throughout the body, including your legs and core, while boosting cardiovascular endurance and burning calories.
10. Walk backwards a bit
Walking backwards may sound silly, but it actually has a lot of health benefits. It can help improve coordination and strengthen underused leg muscles. A recent study even found that walking backwards reduced pain and improved physical function in people with knee osteoarthritis. Try walking backwards a few times during your walk, just be sure to be aware of your surroundings.
11. Try Light Weights
Walking with light weights can be a great low-impact strength workout that will help increase calorie burn and tone your muscles. You can try wearing a weighted vest, ankle weights, wrist weights, or light hand weights to hold while you walk. Even 1- to 3-pound weights can quickly become heavy, so start with very light weights and walk short distances to experiment and see how your body feels.
12. Walk with a buddy
An accountability partner can help you stay on track and make walking a natural part of your daily routine. Try finding a friend, family member, or co-worker to walk with you a few times a week to stay motivated and change up your routine. When you and your buddy motivate each other, you’re more likely to work harder. Plus, you’ll know that someone else is counting on you to show up.
13. Walk Your Pet
Regular walking can do wonders for both you and your pet. Improved heart health, lower blood pressure, strengthen muscles, and reduce stress are just a few of the benefits for humans. Walking is also important for your pet’s health. Just like humans, walking helps with weight control and reduces the risk of medical complications like osteoarthritis, cardiovascular disease, and more. Consider adding 10 minutes to your regular walking routine to make it more enjoyable for both you and your pet.
14. Finish with a 5-minute stretch
After every walk, spend at least 5 minutes stretching. This is a simple but important step that will help improve flexibility, reduce stiffness, and reduce the risk of injury. You can do static stretching, which involves bringing a muscle or joint to the point of maximum tension and holding it there for 15–30 seconds. Some familiar stretches, such as stretching the quadriceps, hamstrings, or triceps, will aid in recovery, helping your body relax and feel lighter after exercise.
