Can walking help you lose weight? Here are some tips
What's the story
From regulating blood pressure to boosting mood, regular walking is known to offer various health benefits. But can it also help you lose weight? Since walking is a mild form of exercise and contributes to burning calories - the answer, fortunately, is yes. Although expecting dramatic results would be unfair, here are five tips to help you shed fat simply by walking regularly.
#1
Gradually increase your pace for faster and effective weight loss
We appreciate all your efforts, but if you just choose to keep strolling in the park - the results aren't going to be great. So, we suggest you to progressively increase your pace on a regular basis. However, it doesn't mean that you have to start running - brisk walking has been shown to burn calories faster and lead to effective weight loss.
#2
Walk uphill: It will boost metabolism, aid weight loss
If you want to further challenge yourself and witness greater results, try walking uphill. It will strengthen muscles in your lower body, boost your metabolism, and help burn more calories than mainstream walking can. However, if there are no hills around, increase the treadmill gradient or try a stairs workout. Also, ensure taking shorter steps and bend your knees more than you normally would.
#3
Break down your routine: Take shorter walks throughout the day
Studies suggest that shorter walks ranging from 15-20 minutes, two to three times per day could be quite effective in improving general well-being and promoting weight loss. In fact, some people find such a routine more convenient to follow. One way to follow this technique is to take a 20-minute walk after every meal. It will help control blood-sugar, enhance metabolism, aid weight loss.
#4
Power walking: Shift pace during your walk
Power walking refers to bouts of walking at a faster pace than your regular speed. It can be a great way to increase the number of calories burned during a session. To try this method, start by walking for about 5-10 minutes at your regular pace, then increase the speed and maintain it for 15-20 seconds before bringing yourself back to the initial speed.
#5
Incorporate strength training during your walks
Last but not the least, one slightly demanding yet effective way to burn more calories, build muscles and improve general health is to incorporate strength training in between your walks. However, you don't have to go all out - simple body-weight exercises like pushups, squats, lunges, burpees etc. can help. Simply take five-minute breaks during your walks and perform some of these exercises.