12 Ways to Get Started Walking for Weight Loss
Walking helps you burn calories and fat, which is necessary for weight loss. The recommendation is 60 minutes a day a few times a week. Generally, for a 160-pound person, walking will burn about 100 calories per mile. Best of all, it's cheap — no expensive gym membership needed — and it can be done anywhere. Combined with a balanced diet, you can start achieving your goals.
If you're just getting started, take some time to familiarize yourself with the basics. Once you get going you can work your way up to walking comfortably for 30 minutes to an hour, the level of physical activity recommended to reduce risks of heart disease, type II diabetes, breast cancer, colon cancer, and more.
Is Walking Better Than Running?
It depends on who you ask. If you’re running for exercise, then walking is certainly not better! In fact, a study in Medicine & Science in Sports & Exercise found that people who run more than 20 miles per week have a reduced risk of cardiovascular disease and metabolic syndrome when compared with walkers.
So if your goal is health, walking may not be best. However, if your goal is weight loss—or if you just want to burn as many calories as possible without having to stop at every intersection—walking can get your heart rate up and keep it there longer than running can. Running really does torch more calories because it requires large muscle movements in addition to all that pounding on hard surfaces.
When to Get a Medical Check-Up Before Starting a Walking Program
If you haven't seen your healthcare provider in a while, schedule an appointment before you begin your walking program. It is always important to talk with your doctor first, especially if you are considering making any lifestyle changes—like starting a new exercise program—that might affect your health.
During a check-up, you and your healthcare provider can discuss ways that walking can fit into your life and be tailored to best meet your individual needs. Your provider may also have tips on how to maximize weight loss through safe and effective exercise. You can also schedule appointments for blood pressure checks or other lab tests at that time—those routine visits will ensure that you're ready to hit the road!
12 Tips to Follow for When You’re Walking for Weight Loss
1) Choose a Good Walking Workout Plan
There are several types of walking workouts, from interval training with bursts of speed and power to longer, slower walks. Choose a type of workout that fits your fitness level and time frame. For example, if you can’t spare an hour in one day but have 30 minutes to spare, try walking on a treadmill at three miles per hour—and then increase your speed until you can go no further.
Before starting any new walking routine, check with your doctor or physician first; he or she will tell you whether your goals (weight loss and improved health) are realistic based on certain medical considerations.
2) Choose the Right Shoes for Walking
Fit is very important. When selecting a shoe, it's also important to remember that every foot is different and some brands run smaller or larger than others. The best way to ensure you are choosing a comfortable walking shoe is by trying on several pairs at various stores.
If you don't have access to many stores, look online for reviews and information about particular brands and models. Once you find shoes that feel good on your feet, wear them around before beginning any kind of exercise program so your feet can get used to them.
3) Choose A Good Spot For Walking
The ideal place to walk is where you will not be distracted by other people or activities. When you begin walking as a weight-loss strategy, it’s best if you choose a place that is not frequented by your friends, family, and coworkers.
It might sound crazy, but keep in mind that nothing can interfere with your weight loss plan more than well-meaning friends and family who think they’re helping. Instead of distracting you with all of their chatter about football games and parties going on, find a spot that allows you to stay focused on your goal of shedding pounds.
4) Set Goals for Yourself
Start by making a list of your reasons for wanting to lose weight. It is easier to get started when you have specific goals in mind, such as improving your health, fitting into a certain size of clothing or even looking better in pictures. Whatever your reasons are, make sure they're yours so that you can work toward them on a daily basis and not give up if you hit a plateau.
Your goals should also be measurable so that you know when you've achieved them and have something to look forward to when it becomes difficult. For example, if weight loss is one of your main goals, set mini-goals along the way such as losing 10 pounds or running a mile without stopping. These smaller accomplishments will motivate you to achieve your main goal of weight loss!
5) Explore Different Routes
Take time before you start walking to map out your favorite walks. Explore different routes in your neighborhood or around your city. You may find that one street has better scenery than another or that one path takes you past a park, a lake, or other interesting attractions. Mixing it up will help keep each walk new and exciting so you don't get bored.
6) Find Other Motivation Tools
How often and how long you choose to walk is up to you. The important thing is that you take regular breaks at set intervals, so it becomes a habit. If your walking plan calls for 30 minutes of exercise five days a week, try taking 2-minute breaks every 20 minutes, or 4-minute breaks every half hour—or some other variation that works best with your schedule.
You don't have to stop completely during your break—you can make it a quick walk around your neighborhood—just avoid sitting back down until those 20 minutes are up. This way, taking breaks at regular intervals will become an automatic part of your routine before you know it!
7) Don't Forget To Warm Up Before Starting To Walk
To make sure you reap as many health benefits as possible, don't forget to warm up before starting to walk. When you take a few minutes before walking to do some light stretching and possibly even a little bit of jogging in place, you'll increase your body's temperature and reduce muscle soreness later on.
You might even be able to get by with less time spent warming up. Try it out and see what works best for you! And remember: never stretch cold muscles; always stretch after a short period of physical activity or after at least 10 minutes of warming up. Never hold your stretches; just perform them for 20-30 seconds each.
8) Take Breaks At Regular Intervals
Start slowly and walk every day, ideally at least five days a week. Take short, 10-to-15 minute walks several times throughout your day. You’ll find it easier to stay motivated and engaged if you schedule shorter walking sessions rather than committing to one long, continuous walk. To maximize results, aim for about 30 minutes of daily walking over five days per week.
9) Keep A Log Of Your Progress So Far
Keeping a log of your progress is an easy way to stay motivated and track your accomplishments. After each day, write down how far you walked, how long it took you, and any other additional details that can help you see how much progress you're making. Seeing improvements in miles walked over time will encourage you to keep going until you reach your goals.
It’s important that your logs not only show distance covered but also include some type of intensity information. For example, if you’re walking on a treadmill set at a certain speed or using a heart rate monitor, note those details in your log so that it reflects what sort of activity level was achieved during that particular workout session.
10) Listen To Music While You Walk
Studies show that listening to music you enjoy while walking can actually improve your mood and make exercise more enjoyable. If you'd rather work out in silence, think about bringing along a friend or family member.
Chatting with someone while on a walk can make your walk feel much shorter and even burn an extra 30-60 calories per hour. You'll also have some company if things start feeling tough or you get distracted by thoughts about how long it will take you to get home!
11) Remember To Drink Water While Walking
Exercise is essential for weight loss, but proper hydration is equally important. Even mild dehydration can cause physical fatigue and inhibit your body's ability to burn fat. For example, a 2009 study published in The Journal of Clinical Endocrinology & Metabolism found that mild dehydration (just 2 percent) caused an 8 percent reduction in total fat burning during exercise.
Hydrating regularly before, during, and after exercise will help ensure your body works as efficiently as possible. Don't worry if you don't want to lug around a water bottle while walking; many parks offer clean drinking fountains or public water bottle filling stations.
12) Find a Walking Buddy
Having a walking buddy makes exercise more fun, and it can also help keep you accountable. Ask your family or friends if they'd like to join you on walks so you have a person or group of people around when you're out. Also, make sure your walking buddy is at a similar fitness level as you. If that's not possible, go with someone who wants to lose weight too—walking will benefit both of you!
Incorporating Other Exercises
If you’re already exercising regularly and have gradually built up your walking routine over time, it’s fine to continue on that path. But if you aren’t exercising at all, or you want a change of pace and variety, try adding another form of exercise—such as strength training—to complement your walking routine.
The goal is to do something three times a week in addition to regular walking sessions. Remember that too much too soon can lead to injury so start with a few workouts per week before building up your intensity and frequency.
Setting Realistic Expectations
If you've just started walking and you want to start losing weight right away, you may be disappointed. Although many people see a difference in as little as two weeks, it's more realistic to expect between two and four pounds lost in your first month of regular walking.
To help keep your expectations realistic, remember that over time you'll lose inches rather than pounds. You might also want to invest in a scale that measures body fat or consult with your doctor about how to monitor your own progress (or lack thereof).
Conclusion
Since you know a little more about walking, you're now better equipped to make wise choices in your weight-loss and fitness plan. Plus, you've got some great ideas on how to get started walking! Take what you've learned and head outside! Aim for 150 minutes of moderate physical activity per week and include at least 30 minutes of vigorous physical activity each week.
You'll feel better, look better, lose weight, improve your overall health – plus it's fun! Since most of us don't walk every day (or even several times a week), do what works best for you. Remember that if walking is too boring or monotonous, try adding variety by changing up your routine – even if that means breaking out into dance moves or running with a friend once in a while.
