Are you trying to lose weight and want an easy-to-follow but efficient workout? Go for a stroll (really). Walking is a low-impact, sustainable, fun, and mostly free sport that is underappreciated for weight reduction (though you are welcome to spend more money on those adorable walking shoes and the under-desk treadmill you have your eye on).
"Walking is a great exercise because almost anyone can do it at any time and with no equipment," explains Grayson Wickham, DPT, CSCS, creator of Movement Vault. If you want to take it easy and prevent damage during your workout, Wickham adds that it's low-intensity and gentle on your joints.
There are several methods to profit from walking, whether your preference is for a morning coffee and walk with friends or listening to a podcast while working out. Here's everything you need to know about walking for weight reduction, including how much you should walk and practical suggestions for getting your steps in on a daily basis, according to experienced trainers.
How much walking should I do to lose weight?
You may have heard that 10,000 steps per day is the "gold standard" for walking, but this figure is rather arbitrary and may not be ideal for everyone, according to Alissa Palladino, RDN, CPT, an Atlanta-based dietitian and certified personal trainer. "Walking goals need to be tailored to an individual's current fitness level, health status, and lifestyle," she points out. "You may want to set a lower or a higher goal for yourself depending on a variety of factors."
Although it is difficult to measure the precise amount of steps you need to lose weight, walking for 30 minutes each day should add up to around 100 to 200 calories burned, according to Susane Pata, CPT, a professional trainer, fitness teacher, and content strategist for the National Academy of Sports Medicine. "Walking 30 minutes each day for seven days might result in a weekly caloric expenditure of 700 to 1,400 calories. These figures can build up over time and result in weight reduction for someone who is overweight and has previously been inactive," she adds.
6 Walking Tips for Weight Loss
1. Warm up and stretch first.
"Stretching and engaging particular muscles before your walk will assist you in lowering your probability of pain and damage during and after your stroll," Wickham explains. ""If you experience discomfort when walking, your body is alerting you that you should start working on your joint mobility." Everyone should be able to walk without pain.
Lunges before a stroll might also be beneficial, he says. "Performing a set of 10 walking lunges every so often will help you create stronger legs and gain muscular mass," Wickham explains. ""Gaining lean muscle mass will raise your resting metabolic expenditure, thus you will be burning more calories at rest. This all contributes to enhanced weight reduction."
2. Wear a weighted vest or backpack.
According to Wickham, if you want to walk more intensely, a weighted vest or backpack would put greater strain on your body. "Typically, anything that makes an exercise more challenging will lead to an increase in calories burned," he points out. If vests and backpacks aren't your thing, you may use Bala weights or another solution to improve your workout.
3. Use an app or watch to keep track of your steps.
Driven by numbers? Track your steps using a smartphone app or smartwatch. "Data monitoring can assist in inspiring individuals towards objectives and successes, "and help make up for any deficits throughout the week," explains Pata.
4. Alternate walking and jogging.
You don't have to run to lose weight, but to make your walking exercises more effective, consider jogging or sprinting softly for as little as 10 seconds before walking for two minutes. "Adding in short jogs or runs during your walk will help you increase the intensity of your workout, which can help you accelerate your weight loss," according to Wickham.
According to Wickham, you may also try walking backwards to be creative and strengthen your leg muscles. "Walking backward works your quadricep muscles more than walking forward, which can help you maintain healthy and strong knees." For this, just make sure you're in a safe place and watch out for other pedestrians.
5. Make an entertaining soundtrack for strolling.
Sometimes all it takes is the proper tune to get you going. Listening to upbeat music while you're out and about might enhance your walking experience. Pata advises making a workout playlist of your favorite music that you may listen to throughout the duration of the walk in order to totally immerse yourself. It will pass so quickly!
6. Remember to bring your water bottle.
Water consumption is a crucial component of weight reduction, so remember to bring your favorite bottle. "Staying properly hydrated is key for optimal health," Wickham explains. "The healthier and more hydrated you are, the better your weight loss journey will be." Not to mention that the water will keep your energy levels up and allow you to record additional miles.
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