LOOKING to lose weight, but feeling overwhelmed by intense workout programmes?
You are not alone.
The simple act of walking might just be the answer you are looking for – but there is more to it than just hitting that famous 10 000-step goal.
While walking can be an excellent activity for weight loss, it is helpful to treat it as dedicated exercise rather than just your daily movement.
While walking around shops adds to overall movement and, of course, steps, when focusing on weight loss as a goal, you will likely see more benefit if you approach walking as structured exercise.
Finding a routine that works for you and forming a habit is crucial.
This is how I have personally stayed consistent in my training as a distance runner for 20 years.
I recommend scheduling your walks at the same time each day so it becomes a natural part of your routine.
Tracking your walks can be fun and motivating, allowing you to see your progress and look back at data to appreciate how far you have come.
You could use a fitness tracker, GPS watch, or similar device to monitor your progress. It is important to also have a backup plan for bad weather.
One common misconception is that walking is not “hard enough” or intense enough to support weight loss, and it is sometimes dismissed as just a starting point.
However, walking can certainly be intense.
There are various ways to increase the intensity of a walk through elements such as terrain, speed, and incline.
A key benefit of walking is its sustainability.
While some people might burn out quickly when jumping straight into something like high-intensity interval training, walking is generally more sustainable and easier to manage your effort.
Consistency with your activity is what works best for weight loss and fitness improvement.
Several factors can enhance your walking routine for weight loss, making the activity more suited to you and your current fitness level and personal goals.
Walking speed: Walking at a given pace will burn a specific number of calories, but if you complete portions of the walk at a faster pace, you will further raise your heart rate and likely burn more calories.
Gradient: Exploring routes with hills can not only burn more calories but also help strengthen your legs.
Hopefully, you will also have the added benefit of some fantastic views once you reach the top.
Walking time: Consider the time spent walking rather than just counting steps, factors such as your natural gait and height will affect the number of steps.
Carrying supplies: If you are taking on longer walks, it is important to consider carrying supplies such as water, food, phone, and additional clothing in a backpack.
Carrying a load also adds to the intensity, so remember to adjust your pace and distance as required.
Of course, alongside the activity of walking, it is important to remember that fundamentally, for weight loss, you need to burn more calories than you consume, so couple the walking with a healthy and balanced diet, and you will be on the right path to achieving your goal.
Start by establishing your baseline step count using a fitness tracker or pedometer.
Many people naturally complete 3 000-4 000 steps daily through their usual day-to-day activities.
There are numerous ways you can add more steps to your daily routine, such as parking farther from your destination or taking a 10-minute walk during your lunch break.
In my opinion, the real key to using walking for weight loss is having targeted walking sessions, even if initially just for 15 minutes.
After two to three weeks, extend your walks to 25 minutes, and gradually progress the time of your walk by adding 10 minutes every two to three weeks until you reach the one-hour mark.
Again, review your step count here, and if you are short of your goal, you could add a second walk in the evening, for example, but again, take the same approach as before, building the second walk up steadily.
The key is finding a routine that fits into your lifestyle, be it one walk vs two walks or a faster walk vs a longer walk.
An outdoor activity:
Time needed: 30 minutes
10 minutes: Easy pace walk
10 minutes: 1 minute with increased cadence and 1 minute with your normal cadence. (Complete set through five times)
10 minutes: Easy pace walk
Remember, it is always worth checking in with a doctor before starting a new exercise plan for specific advice. — Online.
