If you are traveling to most of your daily destinations by car, you should consider putting down your car keys and try walking for weight loss. Regular walking is very beneficial for your health, and it can certainly help you burn calories and achieve a slimmer and fitter body. Many people who are trying to lose weight think that walking is not strenuous enough to help them lose weight, but it can be an effective exercise if you know how to do it the right way.
Why Walking is a Good Exercise
One of the reasons why walking is a highly recommended exercise is that it is easy to do. It is something that almost everybody can do. Also, it is one of the exercises that can be performed anytime, anywhere, without any special equipment.
How Many Calories Can You Burn by Walking?
Walking for weight loss is effective because it can burn almost as many calories as jogging if it is done correctly. The amount of calories that can be burned through walking varies from one person to another. If you weigh 150 pounds, you will burn about 100 calories if you do intensive walking for one mile. If you weigh 200 pounds, the amount of calories that you will burn is about 133 calories per mile. If you weigh 250 pounds, you will burn about 166 calories per mile.
How Fast Should You Walk?
When you are walking for weight loss, it is recommended that you go at a speed of 3 or 4 miles an hour. The recommended speed is not the same for everybody; it depends on the length of your legs and the rate at which you move your legs. When you are starting out, you may have to walk at a slower pace to condition your body, then you can pick up speed after a few sessions. As you walk more, you may be able to achieve a speed of more than 4 miles per hour, and you will reach the point where you do not know whether you should walk or jog. There are speed-walking techniques that can help you walk comfortably at high speeds.
How Long Should You Walk?
Depending on how much weight you want to lose, you can do moderately intense accumulated walking or continuous walking. Accumulated walking requires you to do several 10- to 15-minute walking sessions at different times of the day. You have to walk a total of 30 minutes a day for at least 5 days a week, and the walking should be intense enough to make you feel slightly out of breath. Accumulated walking can be done in a number of ways, such as walking to the grocery store or other nearby places instead of driving, walking to lunch instead of ordering delivery, and parking your car farther from your workplace. If you want to do continuous walking, you have to walk 20 to 60 minutes 3 to 5 days a week. The maximum heart rate that you should achieve while doing continuous walking is 60% to 90%.