There are a whole host of reasons why walking is good for your wellbeing, but did you know that it can also help you lose weight? You could end up losing 20 pounds simply by putting on your walking shoes and knowing how to do it effectively for weight loss. The great thing about walking is that it’s not too strenuous and most people actually enjoy it – which not everyone can say for running or pumping iron at the gym! Plus, your wellness is safe when you walk your way to weight loss, as the activity is easy on your joints and one of the safest forms of exercise around.
If you’re aiming to lose 20 pounds, the key is to set appropriate goals and understand the fundamental principles of weight loss. First and foremost, you need a programme you can stick to on a long-term basis, which walking is perfect for. If you’re losing weight at roughly one pound a week, it will obviously take you at least 20 weeks to lose 20 pounds. Though it seems like a long time, this is a safe pace at which to lose weight and it’s also a great pace for helping you to keep the weight off long-term. To achieve this 20 pounds in 20 weeks, you need to burn an extra 250-500 calories per day by walking. Reducing your calorie intake through your diet can help to make up the numbers when you don’t hit this target through walking.
As a beginner to walking, you should aim to walk for at least 15-20 minutes on three days a week. The key to any exercise programme is to start small and build up slowly – even with something as simple and undemanding as walking. Once you’ve got the hang of walking for 20 minutes, three days a week, gradually increase your walking – both in frequency and duration. Your end goal should be to walk for 30-60 minutes per day for most days of the week. If you’re worried about fitting this amount of “me time” into your hectic schedule, try incorporating walking into your routine by walking to and from work, going for a walk on your lunch break, or taking the family for an early evening stroll.
As walking isn’t too strenuous, it doesn’t have the same pitfall of other activities in which you say “Oh, it’s too hard, I give up.” However, there is one foe to your walking regime: boredom. Most people don’t dislike walking, but they do have a problem with becoming bored during the walk. As well as working it into your regular routine – so that you don’t notice you’re going for “a walk” – there are things you can do to prevent walking boredom:
1. Try a change of scenery: Don’t go on the same walk every day – that’s the quickest way to get bored. If you’re incorporating walking into your commute or daily activities, try different routes where possible. When you’re going for longer walks, try different locations like parks, woodlands and beaches. You may have to drive a little further a field to reach different scenic routes, but this can turn your walk into a fun day out, especially if there’s a nice pub or café waiting for you at the end!
2. Walk indoors: This is certainly a top tip for the winter months, as the cold weather can make you think twice about going for a walk. Not only can walking indoors – be it round a shopping centre or on a treadmill – be a nice change of scenery from your outdoor adventures, it also gives you the option of doing other things at the same time; shopping and watching TV!
3. Mix up your entertainment: There’s something about going for a walk by yourself that enables you to gather your thoughts and take your mind to new places. However, there’s only so much inspiration you can get from the sound of the forests! Always have your IPod with you, just in case you get bored of your own thoughts, and make sure you have a selection of different tunes and audio books.