There is one fitness question that is often asked: does walking help you lose weight? The answer is an unequivocal yes! However, you cannot simply take a leisurely stroll and expect to lose weight. You have to go the distance and incorporate other elements to make walking work for you in the weight loss department.
The good news is that walking is cheap! All you need is a good pair of socks and comfortable, supportive walking shoes.
The 10,000 Step Rule Of Thumb
You have probably heard that if you can incorporate 10,000 steps into your day, you will be able to lose weight. It seems like an awful lot, but really, it translates into about four to five miles or at least one hour of power walking. You can do this all at once or break it up throughout your day.
Walk before breakfast and dinner; walk during your lunch hour at work. Bypass your car and walk on foot to do your errands. Park at the far end of the parking lot of a store or take the stairs instead of the elevator. There are a myriad of ways to answer that question “does walking help you lose weight?”
Add Intensity To Your Walk
Walking on the treadmill or even around your block will help, but adding intensity will really boost your fat burning powers. Start with a slightly faster than average stroll for approximately five minutes and then add a two minute burst of power walking as fast as you can. Decrease your speed to a brisk walk until you recover your breath, typically about five minutes. Next, add another intense burst of speed of up to a minute, decrease your speed for another few minutes and then add on the power walking speed again. Doing this at odd intervals during your walk will boost your metabolism and increase fat burning.
Another answer to the “does walking help you lose weight” question is incorporating some elements such as hills or stairs during your walk. Inclines boost your heart rate which, in turn, keeps your internal engine revved up to burn more calories. Ankle weights, a weighted belt or even carrying a weighted backpack are additional ways to add intensity.
If you are walking in your neighbourhood around the blocks, make your walking routine into a game. From one corner to another, do a high step march or even lunges. Skipping, taking exaggerated big steps or even walking backward (keep an eye out for hazards in your path) can increase walking intensity too.
Benefits Of Walking
In just one hour of brisk walking, you can burn up to 500 calories, depending on your body weight. Walking every day of the week like this can help you lose almost half a kilogram of fat – and this is with your normal diet! Just imagine what you could lose if you revamped your diet, bypassing trans fats, sodas, candy and fried foods. Does walking help you lose weight? Absolutely! And if you develop a plan for your walking endeavours, you will experience great success in the weight loss department.