How Long Should I Walk to Lose Weight?
Walking is a low-impact, accessible form of exercise that can help people lose weight. But how much walking is needed to see results? This blog post will provide some guidelines on how to use walking as a tool for weight loss.
How Many Calories Does Walking Burn?
The number of calories you burn while walking depends on several factors, including your weight, the intensity of your walk, and the length of time you are walking. A general rule of thumb is that you can expect to burn about 100 calories per mile when walking at a moderate pace. So, if your goal is to lose one pound per week (which is a healthy and sustainable rate of weight loss), you would need to walk approximately 7 miles per day.
Of course, this is just a general guideline and you may find that you need to adjust your mileage up or down based on your individual circumstances. If you are just starting out, it’s important not to try to do too much too soon—starting with a shorter walk and gradually increasing the distance as you get more comfortable is a good way to avoid injury and ensure that you stick with your new walking routine.
Walking for Weight Loss: Tips for Success
In addition to mileage, there are a few other things you can do to make sure your walks are effective in helping you reach your weight loss goals. First, focus on intensity over duration. A brisk walk that gets your heart rate up is more effective for weight loss than a leisurely stroll—even if it takes you longer to finish. Second, mix things up by varying the terrain and routes you take; this will help keep you motivated and avoid boredom. Finally, be sure to wear comfortable shoes and dress weather-appropriate so that you can focus on enjoying your walk and achieving your fitness goals.
We mention walking at different paces will burn more or fewer calories depending on the walk. Let’s talk about five different types of walking you can do for weight loss.
1. Moderate Walking for Weight Loss
You don’t have to run to see results when it comes to weight loss. In fact, a moderate pace may be even better for you. A recent study found that people who walk at a moderate pace for at least 150 minutes a week can expect to see significant weight loss results.
The study, which was conducted by the Centers for Disease Control and Prevention (CDC), looked at data from more than 15,000 adults who participated in the National Health and Nutrition Examination Survey between 2007 and 2012. The participants were asked about their walking habits, including how often they walked and how fast they walked. The researchers then looked at the participants’ BMI and waist circumference to determine if there was any relationship between walking and weight loss.
They found that those who reported walking at a moderate pace for at least 150 minutes a week had lower BMIs and smaller waist circumferences than those who didn’t walk as much. And the more people walked, the greater the weight loss benefits appeared to be. Just by walking an extra 100 minutes a week, participants saw an average reduction in BMI of 0.35 and a reduction in waist circumference of 0.28 inches.
What Does It Mean
While the findings of this particular study are certainly interesting, they shouldn’t be taken as gospel. First of all, it’s worth noting that the study was observational, meaning that it couldn’t prove cause and effect. It’s possible that people who are already interested in being active and maintaining a healthy weight are more likely to walk for exercise, rather than the other way around.
In addition, the participants self-reported their walking habits, which means there’s always the possibility of inaccuracies. However, despite these limitations, the study does provide some valuable insights into the link between moderate walking and weight loss—insights that can help you devise your own weight-loss plan.
How to Use These Findings to Your Advantage
If you’re looking to lose weight, you don’t have to feel like you need to go all-out at the gym or on long runs every day of the week. Instead, start by incorporating moderate walks into your routine. Aim for at least 150 minutes a week (or about 30 minutes a day) at first, and then increase your time or pace as you feel comfortable doing so. Remember to warm up before you start walking and cool down afterwards so you don’t injure yourself. And most importantly, have fun! If walking isn’t something you enjoy, chances are you won’t stick with it for very long. But if you find ways to make it fun—like listening to music or podcasts or exploring new neighborhoods—you’ll be more likely to stay on track until you reach your goals.
2. Nordic Walking for Weight Loss
Nordic walking is a form of exercise that involves using poles to walk. It’s a great workout for your whole body, and it’s also low-impact so it’s gentle on your joints. Best of all, it’s a great way to lose weight! In fact, studies have shown that Nordic walking can help you burn up to 20% more calories than regular walking.
How Does Nordic Walking Work?
Nordic walking is similar to regular walking, except that you use poles to help you walk. The poles provide resistance as you walk, which helps to tone your muscles and burn more calories. It’s also a great workout for your upper body!
To get started with Nordic walking, all you need is a pair of walking poles and a good pair of shoes. Once you have your equipment, you’re ready to start! There are a few things to keep in mind as you walk:
- Keep your shoulders relaxed and let your arms swing naturally
- Don’t grip the handles of the poles too tightly—let them float in your hands
- As you take each step, plant the pole in front of you and push off with your back leg
- Finally, focus on your breathing and try to relax! Nordic walking should be enjoyable, not strenuous
If you want more guidance on how to start Nordic walking, there are plenty of instructional videos online or ask a friend who already knows how to do it. Once you get the hang of it, you can start reaping the benefits of this great exercise!
3. Treadmill Walking for Weight Loss
You don’t have to run to see results when it comes to treadmill walking for weight loss. In fact, this low-impact workout is ideal for those who are starting a new exercise routines or are trying to ease back into shape. And, the best part is, you can do it in the comfort of your own home! Let’s take a closer look at how treadmill walking can help you achieve your fitness goals.
The Health Benefits of Treadmill Walking
- Weight loss: One of the most common reasons people begin exercising is to lose weight, and treadmill walking is an excellent way to do just that. This form of cardio burns calories while also toning your lower body. And, as you continue to lose weight and get in better shape, you’ll be able to increase the speed and incline on the treadmill, which will help you burn even more calories.
- Lower blood pressure and cholesterol: Regular exercise has been shown to lower blood pressure and cholesterol levels, both of which are important in reducing your risk of heart disease. And, since walking is a low-impact form of exercise, it puts less strain on your heart than higher-impact activities like running.
- Improved joint health: Treadmill walking is a great way to improve joint health because it strengthens the muscles around your joints without putting any unnecessary stress on them. This can be especially beneficial for those with arthritis or other joint conditions.
- Improved mental health: Exercise has been shown to boost mood and improve mental clarity. So, if you’re feeling stressed or down, a quick walk on the treadmill might be just what you need to clear your head and improve your outlook on life.
Treadmill walking is a great way to get in shape without having to go to the gym or venture outside for a walk or run. And, it offers a host of health benefits that can help you achieve your fitness goals—including weight loss, lower blood pressure and cholesterol levels, improved joint health, and improved mental health. So, if you’re looking for a workout that’s easy on your body but still provides results, give treadmill walking a try!
4. Power Walking for Weight Loss
Walking is a great form of exercise. It’s low impact, so it’s easy on your joints, and it’s something you can do almost anywhere. And, if you walk with a little extra pep in your step, you can turn a leisurely stroll into a workout that burns calories and helps you shed pounds. Here’s everything you need to know about power walking for weight loss.
How Power Walking Works
Power walking is simply a matter of walking with intention—focusing on moving your body as efficiently as possible while still maintaining good form. That means swinging your arms and keeping your shoulders relaxed, engaging your core muscles, and taking long strides. The result is a workout that gets your heart rate up and helps you burn more calories than traditional walking.
Benefits of Power Walking
In addition to helping you lose weight, power walking offers a number of other health benefits. First, it boosts your cardiovascular fitness. Walking at a brisk pace gets your heart pumping and oxygen flowing to all the cells in your body. Second, it strengthens your bones and muscles. Third, it can help improve your balance and coordination. And finally, it can lift your mood and help reduce stress levels. All of these benefits make power walking a great addition to any fitness routine.
How to Get Started with Power Walking
If you’re new to power walking, start by adding a few five-minute walks to your daily routine. Once you get the hang of it, aim for 30 minutes per day, either all at once or broken up into shorter walks throughout the day. Remember to wear comfortable shoes and clothes that allow you to move freely, and focus on good posture and technique as you walk. With a little practice, you’ll be power walking like a pro in no time!
5. Mall Walking for Weight Loss
According to the American Heart Association, more than 100 million American adults are obese or overweight. If you’re one of them, and you’re looking for a fun and easy way to start losing weight, consider mall walking.
Mall walking is a form of exercise that can be done indoors, in climate-controlled comfort, no matter what the weather is like outside. You don’t need any special equipment or gear, just a good pair of walking shoes. And you can do it at your own pace, without worrying about keeping up with anyone else.
At its most basic, all you need to do is walk around your local mall for 30 minutes to an hour every day. But there are a few things you can do to make the most of your mall walking workout and maximize your weight loss.
Get started with these tips:
- Invest in a good pair of walking shoes. This will help you avoid injuries and keep you comfortable as you walk.
- Dress in comfortable clothing that won’t restrict your movement. Again, comfort is key here—you want to be able to move freely as you walk.
- Warm up with a short walk around the perimeter of the mall before you start your main walking session. This will help get your muscles loose and prepared for exercise.
- Set a goal for yourself—whether it’s to walk for a certain amount of time or to cover a certain distance. Having a goal will help you stay motivated and on track.
- Bring a friend! Mall walking is more fun when you have someone to talk to—plus, it can help keep you accountable to stick with your workout plan.
- Cool down after your walk with another short lap around the mall or by doing some gentle stretches. This will help prevent cramping and aid in muscle recovery.
- Make sure to drink plenty of water before, during, and after your walk to stay hydrated (aim for 8 ounces every 20 minutes). Dehydration can lead to fatigue, so it’s important to keep sipping even if you don’t feel thirsty right away.
- Once you’ve been mall walking for a week or two and are feeling more comfortable with the routine, mix things up by changing up your routes or adding in some hand weights or resistance bands to increase the intensity of your workout. Just be sure not to overdo it—you want to avoid injuries!
- Keep track of your progress by recording how far you walked and how long it took you each day in a journal or on your smartphone—seeing those numbers going up over time will give you a great sense of accomplishment and motivation to keep going!
As you can see in the above article, there is much more to walking as an exercise than what meets the eye. So, take a look at your options for walking and go with the one that looks the best for you. You can even do a combination of several of them to break up how you do your walking and keep you and your body interested in your walking routine(s).
This is more of different ways to stay Fit over 60 workouts without going to the gym.
Let me know how it goes for you!