Integrating the best walking strategies into your daily life – why, when, where, and how? – INQUIRER.net
Do not underestimate the power of walking. It should be a part of your lifestyle.
WHY: Walking can help you achieve your weight loss, fitness, and health goals
Walking can help improve your fitness level, sleep, moods, and mental health enabling you to perform well in your day-to-day activities (from workouts to household chores). You can also avoid injuries because walking as an exercise can strengthen your core and walking muscles. You can also experience significant changes in your weight, body composition, blood pressure, cholesterol level, and blood sugar level -all important for your cardiovascular health.
Walking is one of the most effective exercises for weight management. When you walk, you move your whole body so you can burn calories while maintaining the most important muscles used for walking (lower body, core, and upper body). It is very important for one’s metabolism.
Walk at least 30 minutes a day to burn sufficient calories, enough to create an energy deficit that results in weight loss. Combine walking with strength training and a healthy diet to achieve progress faster. Completing 10,000 steps a day can help you burn 250 to 500 calories, depending on your weight and walking intensity. A 500-calorie daily burn can help you lose one pound of fat a week (1 pound = 3,500 calories). However, as you continue to lose weight, you burn less calories by doing the same number of steps/day, so you will need to increase more steps so you can reach the same calorie burn goals. This is the reason why 10,000 steps are not enough for other people to lose weight, lighter people (below 150 pounds) might need to complete 15,000 or more steps to burn 500 calories. This is what I have observed with some of my clients who track their number of steps and calorie burn per day.
As you become consistent with walking, you can increase the intensity or you can also level advance to running and other workouts that can help you break the fitness and weight loss plateau.
You can improve your overall health (manage and prevent diseases) with walking, so there’s no reason to skip walking even for as little as 10 continuous minutes, three times a day (can be after meals).
WHEN: The best time to walk for weight and health management
I mentioned in one of my articles that your exercise time should be compatible with your sleep, energy level, goals, and lifestyle. You should really find the best walking time during the day, so as you become consistent with the habit, you will notice your overall progress (physical, mental, and emotional), and experience the results (fat loss, better endurance, and improved health results) so you get motivated to sustain the walking lifestyle on a long-term basis.
WHERE: You can walk anywhere, NO EXCUSES
Walking is the simplest and cheapest form of exercise that can be done anywhere. You don’t need to spend money to burn the same amount of calories as in 45-minute cardio workouts done in various boutique studios or health clubs. You just need to wear comfortable workout clothes and a pair of walking shoes and then you are ready to go!
HOW: The most effective walking techniques
Leisure walking to complete your goal steps for the day is an amazing way to burn calories. However, studies show that you need to maximize your workout by considering the quality of your walking so you can improve your cardiovascular fitness, regulate your blood sugar level and effectively burn fat.
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