One of the easiest ways to begin exercising is by walking. It’s a great cardio workout that uses your leg muscles and gets your heart pumping.
But there are ways you can get more out of your walking exercise and burn more calories! How good does that sound?
7 EASY ways to burn more calories while doing your Walking Exercise
1. Increase the pace
Like other cardio workouts, the more intensity you do, the more calories you will burn. Try increasing the pace of your workout. This will also help you get to your destination quicker!
2. Walk for an hour every day
Try walking exercise EVERYDAY. The more you do it, the more your body will get used to you using the same muscles and the easier it will become.
3. Up your step count
Track how many steps you’re doing every day. The aim should be for over 15,000 – which isn’t impossible to do. Take the stairs or get off your train stop early and walk the rest of the way to work. You’ll get there in no time
4. Look for hills
Is there a route with more hills that you can take? Walking uphill helps you burn even more calories and also tones your quads, glutes and calves.
You may feel out-of-breath for the first time that you reach the top of the hill but it will get easier and easier the more you do it.
5. Add weights
Try adding ankle weights or taking a heavy backpack with you on your walk. It will help your heart pump faster and you’ll start building muscle as well as tone up.
6. Walk on the sand
Scientists say it takes up to 2.7 times more energy to walk on the sand than it does to move at the same pace on a hard surface. Find the nearest beach and get walking!
7. Break it up with short sprints
If you’re feeling fitter than you did before, you can always try including some short sprints in your daily walk. Hopefully soon you’ll be able to run your whole journey.
Walking EVERY DAY helped this mum lose 19kg and tone her tummy
Walking the dog helped this mum lose 17kg & tackle mental health issues
Walking is one the best exercises to do
Read our hot tips for how to get the most out of your walk. Then put on your runners, go outside for a brisk walk, and watch your body begin to shed its excess weight.
4 tips to improve your walking exercise techniques
1. A good walking technique is crucial to losing weight
The secret is to visualise a target 5 metres ahead, and walk at a fairly quick pace towards that target.
Keep your chest raised and your shoulders relaxed. Breathe deeply and pretend that you are always walking on a straight line.
Don’t exert too much effort in elongating your steps. Swing your hands in time with your steps (unless you are walking with a pram, of course!) as you walk to support your momentum.
2. Find a comfortable pace
Your most natural and comfortable pace is best, as your brisk walking goal is to achieve longevity, aiming for a minimum of 30 minutes a day. Your speed and distance will come as you get familiar with the routine. Try walking for a few metres until you find the most suitable pace before you hit the road.
3. Set walking goals and schedules
Create a plan and stick to it. Set a schedule of 30 minutes a day to begin with, then grow from that. As soon as you get a comfortable pace and technique, you can start measuring your walking distance using pedometers.
Purchase a pedometer, which can be foundat most sporting goods stores, or check your running distance through free online pedometers before or after your routine.
4. Be familiar with your route
Health experts have advised us that we need to walk 10,000 steps a day to keep healthy (and some even say we should aim for 12,000 if we’re under 40). That’s around 8 kilometres a day, so it’s understandable if you don’t hit this goal right away.
We recommend that you find a spot 4 kilometres away from your starting point so you can walk 4 kilometres to it and then 4 kilometres back. That way you would have completed your 10,000 steps before you even know it.
Incorporate a brisk walk into your 28 Day Diet and Exercise Plan. Remember this plan is your transformation to a new and healthier you.