Because running just isn't for everyone. When you make the decision to lose weight, simply adding walking into your daily exercise regimen may not immediately come to mind—but maybe it should. And those simple steps can have a big impact on your overall health, cutting your risk of everything from heart disease to depression. But here's the thing: You'll reap more results if you speed up a bit, rather taking taking a leisurely daily stroll.
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That doesn't mean you have to pick up the pace to a race-walker speed—you just need to move at a more challenging rate. That's a scientific fact we can get excited about. Another added benefit of walking at a quicker speed: Although you're moving faster, power walking is still easier on the joints than running. Then you come back down and subject your body to the impact.
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That's why walking is a smart long-term fitness plan. To get you off on the right foot, here's a complete primer on how to use walking for weight loss, if you and your doctor have decided that's the best option for you. To make sure your pace is on point, use these guidelines from exercise physiologist Tom Holland, author of Beat the Gym. Aim for 30 minutes at power-walk intensity three days a week. That time can be completed all at once, or you can break it up into spurts with recovery strides stroll or brisk walk in between. This program from Holland mixes a regular walking workout with interval routines to help you reach your power-walking quota of 30 minutes, three times a week.
Aim to walk on three nonconsecutive days—doing one of the below plans for each day—and either rest or cross-train on the other 4 days of the week. If you cross-train think power yoga or swimming , you'll help your body recover faster. When it comes to walking, your body and brain know what to do.
30 Tips When You're Walking for Weight Loss | Eat This Not That
Makes sense—you've been doing it since you took those first wobbly baby steps. But here are a few tips on perfecting your form, just in case. Let's face it: Some of us would rather just run. But if you go from zero to Usain Bolt on your first outing, you might end up sidelined. Use this guide from Holland to transition from walking to running safely. For the running newbie: Do this modified version of the Short-Interval Day three times a week: Run for one minute work up to two minutes over the course of a couple of weeks , walk for one minute and repeat for a total of 15 intervals.
Do this for a few weeks, then transition to the Long-Interval Day, running for five minutes and walking for one, repeating for a total of six intervals. If you want to see results more quickly and keep the weight off, mixing in strength training and maintaining a good diet are also key components.
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Try out this strength-training plan for beginners and this two-week clean-eating plan to get started. Weight Loss Cardio Walking.
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You May Also Like. Holiday Fitness. Try a Weighted Rope. Now You Know. Celebrity News Dr. Latest Fitness. Get Daily Fitness Inspiration Right in your inbox. The thing to understand is that it doesn't have to be all in one walking session, you can break it up through the course of that day. Bryant said it's difficult to guess how much weight one may lose while walking due to the amount of factors involved, but said that people can expect to burn about a hundred calories for every thousand steps they take.
Samantha Cassetty, a registered dietitian based in New York City, explained that "the average 40 year old woman who's 5 '4'' and pounds might lose five pounds in two months if she went from inactive to walking for an hour five times a week. But you can't out-walk a bad diet, Cassetty said. Whether you lose weight can vary with personal genetics and metabolism, age, overall physical activity level, stress levels and even sleep.
Walking to lose weight: Does it work?
Walking is one of the easiest exercise routines to start — just pick a route and get going! Bryant recommends wearing comfortable footwear, but there's no need to invest in fancy shoes or other gear. A good speed to start at is walking at a pace of about three miles an hour, or walking one mile in twenty minutes. If you're looking for a metric to compete with, Bryant recommends trying to work your way up to 10, steps, which will help you burn about 1, calories.
If you're looking for a full-body workout, it's possible to amp up your walking routine by changing the terrain.