Walking might seem too simple to be effective for weight loss, but it’s actually a totally underrated way to exercise. If you pair walking with a balanced, calorie-controlled diet, it can help you shed pounds without putting unnecessary stress on your body. The best part? You don’t need to be a marathon runner or gym enthusiast to make walking work for you.
Here’s a quick breakdown of how to make walking work for your weight loss goals:
Walk More Than You Do Now
If you’re not walking much right now, the key is to start by doing more than you’re currently doing. Don’t worry about hitting 10,000 steps right away—just make an effort to increase your steps each week. Try starting with a manageable goal (say, 6,000 steps) and gradually build up to more. The goal is to make walking part of your daily routine.
Challenge Your Pace
To maximize your results, incorporate intervals into your walking routine. Alternating between fast and moderate walking speeds is proven to help with weight loss. Research shows that those who walk faster for intervals lose more weight than those who stick to a slow, steady pace. You can even get benefits from a brief burst of jogging if you’re up for it!
Make Walking a Habit
Consistency is key. It doesn’t matter how long or how fast you walk as long as you’re walking regularly. Aim for a variety of walks throughout the week: a few shorter, faster-paced ones and some longer, moderate ones. And remember, walking doesn’t have to be confined to your workout—walk more often in your daily life by taking the stairs or parking farther away from your destination.
Use Inclines for More Challenge
Walking uphill or on an incline is a great way to activate your glutes, quads, and calves, and burn more calories. You can get the same cardiovascular benefits as running without the stress on your joints. If you have a treadmill, set it to an incline; otherwise, find a hill or ramp for your walk.
Stick With It
Getting the most out of walking requires regular commitment. On days when motivation is low, try combining walking with something enjoyable like listening to a podcast or audiobook. By pairing something you like with walking, you’ll make the habit stick and feel like less of a chore.
Bonus Tips:
- Increase Your Heart Rate: Aim to walk at a moderate intensity to increase your heart rate. A great way to gauge your effort is if you’re able to talk but not sing.
- Ruck Your Walk: Add a weighted backpack to your walk (known as “rucking”) to increase calorie burn and build strength.
With all these tips, walking becomes not just a daily activity but a powerful tool for weight loss.