It is difficult to find time for a work out at the fitness center. Families, work, cash and personal commitments all play havoc with our exercise targets. But do not feel guilty. There’s a method to integrate exercise into your daily routine, and it needs nothing more than a comfortable pair of shoes. It’s walking lose weight. Walking is the quiet achiever of the exercise world. A good walk is astonishingly successful on your mental and physical health. Not only can you tone muscle, burn off calories and get a cardio work out, but it is free and easy to integrate into your daily routine. Plus, it is also amazing for your mental health – enhancing sleep and increasing well-being.
How successful is walking lose weight as an exercise?
Pros tell us we want 150 minutes of moderately intense physical activity each week – that is about half an hour of exercise spread out over five days each week.
Walking for half an hour at a lively speed will burn off around 90 calories, which mightn’t look like a lot. But because it’s a weight bearing exercise – you carry your own body weight when you walk – walking has been proven to increase cardiovascular fitness, strengthen bones, reduce excess body fat and boost muscle power and endurance. Plus, it also helps reduce your risk of heart disease, type 2 diabetes, osteoporosis and some cancers. You can read more about the health benefits of walking here.
It is simple to make walking lose weight part of your daily routine. Walking is a low impact exercise that can be done by everyone, of all ages and abilities, and requires nothing more than a comfortable pair of shoes.
Easy ways to incorporate walking into your life
- Walk to and from the train station in your way to work;
- Walk the children to school;
- Head outside for a walk around the block at lunchtime;
- Walk the dog anytime;
- Take the stairs instead of the elevator;
- Get away public transport one stop early and walk to work or residence;
- Hoover the house;
- Walk to the local stores;
Prams and walking are a perfect match. If you’re a parent of young kids, integrate walking into your daily routine.
If scheduling a 30-minute walk into your day is a little reach in the beginning, try breaking it down into 10-minute routines. Just walking between the train station and house a few times a day will work.
While a brisk walk will boost your energy levels by cranking up your circulation and flooding your cells with oxygen, a walk surrounded by nature will do wonders for your mental health. It can reduce depression. Increase self esteem, enhance mood, reduce anxiety and enhance focus. If you need to figure out more about how walking can change your mental health, speak with a shrink.
So whether you go bushwalking on the weekend, or head to a park in your lunchbreak, you are guaranteed to return feeling refreshed and reinvigorated, body and soul.
Is there a proper way to walk?
While just about anyone can take a walk to foster their fitness levels, with a couple of simple tweaks you can better your chances of a superb work out. The first rule of exercise? Engage your core muscles. This helps to reinforce position and tone muscle. When walking, the best method to do this is do not slouch. Stand up straight, and do not lean too far forwards or back. By holding your tummy muscles in, you can better support your body’s weight.
Then, simply let your arms swing naturally, and follow your footfall from your heel to the toe.
Should I wear appropriate footwear?
Walking to lose weight needs no actual gear, but a good strong pair of shoes will make your walk more comfy. Additionally, make certain your toes have lots of wiggle room, and the sole is flexible enough to go with your foot.
If you need to build walking lose fat into your routine, try making it fascinating. Try using a fitness program or a pedometer to record your progress. Taking note of calories burned off and kilometres walked will inspire you to begin setting goals for yourself. Also make a note of your mental wellbeing, your sleep routines, and any changes to your body that you just notice.
It pays to try on new footwear at the end of the day, when your feet are naturally swollen – this will help you ensure that the shoes are comfortable, no matter how long your walk is.
Make it part of your routine
If you want to build walking into your routine, try making it interesting. Try using a fitness app or a pedometer to record your progress. Taking note of calories burned and kilometres walked will inspire you to start setting goals for yourself. Also make a note of your mental wellbeing, your sleep patterns, and any changes to your body that you notice.
Alter your course frequently. You will soon find new walking paths, new parks and new neighbours when you reach the roads daily.
The greatest method to keep it fascinating would be to walk with friends – it is an excellent way to kill two birds with one stone.
As with any new exercise, before getting started, check in with your physician first, particularly if you’re over 40, or have not worked out for a while.