Just by walking you can lose weight! Here's how much and how often
Those who have to get back in shape are often frightened by the effort involved, which leads them to give up even before trying.
However, losing extra pounds is something that can also be done in a gradual manner, with constancy and above all with pleasure. Walking is not one of the fastest ways to lose weight, yet this natural movement also gives its positive results.
However, you must follow some rules to get benefits from walking, both in terms of aesthetics and health. How fast do you have to walk? How often? These are the most common questions asked by those who want to start walking to get in shape.
Here below you will find everything you need to know.
Everyone loses weight in their own way and in their own time, so the caloric consumption can be different between two people who walk the same distance. However, estimates can be made based on the number of steps taken. In general, you can keep in mind that:
2000 steps correspond to 100 calories burned and about a 0.6 miles (1 km);
To lose 1 lb (500 grams), you need to burn about 3500 calories;
To lose half a pound a week you need to burn 500 calories a day, which is 10,000 steps.
As you can see, these are very small numbers compared to those of any gym activity. However, the secret to getting benefits from walking is constancy.
At what speed?
In order to transform walking into an invigorating and slimming activity, it is necessary to reach a certain pace. According to experts, the goal to be reached is to be able to support walking at a speed of 3.73 miles per hour ( 6 km). It may be difficult at first to maintain such a pace, so you need to start with a comfortable walking speed. Improvements will come in a short amount of time, and walking six miles per hour will no longer be a mirage!
In case you do not have much time to dedicate to walking daily, the advice is to shorten the distance traveled, but accelerating the pace as much as possible.
How often?
A walking workout should start at a frequency of 3 times a week for at least 15-20 minutes. Then, when a person is in better condition, they can increase the time or the pace of the walk. While walking, the duration should not fall below half an hour.
Make walking fun.
The secret of walking is being able to keep it a pleasant activity. Here are some tips to make it fun:
- Change routes. Do not always walk the same route, but change the place or even just the direction of walking;
- Bring some music with you: It is ideal for setting the rhythm and making time pass;
- Get a friend to walk with you; Walking will not be so brisk as to take your breath away and impede talking.
- If you run home on the treadmill, it is useful to watch a movie while exercising.
In the absence of time to do your walking, you can find still some time to dedicate to your health:
- Leave the car at home or park farther away from your workplace.
- If you move around using public transport, get off a couple of stops from your destination.
- Use the stairs instead of the elevator.
Always maintain correct posture.
Keep your back straight, wear comfortable shoes, and breathable clothing. While walking maintain a slight contraction of the abdominal muscles and buttocks. Move your arms in time with your steps to set the rhythm and to help align your spine.
What are you waiting for to start walking? If you just want to get in shape and start taking better care of yourself, this is the best way to do it!
