How Walking Can Be Highly Effective In Helping You To Lose Weight.

Walking is an effective way to lose weight that can be undertaken wherever you like and at your own convenience. Unlike costly gym memberships, it is an activity which is entirely free, requiring no special equipment other than a pair of comfortable shoes or trainers, and is a great alternative for those people who, due to their self-conscious body image, find the prospect of visiting a gym or weight loss aerobic sessions intimidating. Walking is most effective as a weight loss strategy when combined with a healthy, balanced diet so that calorie intake is limited, giving your body the opportunity to burn up excess calories. However, in order for walking to have the greatest impact on your weight, it is important to adopt the correct style, posture and speed.

How to walk to lose weight

Let’s face it, a gentle stroll around the local park in the morning is not likely to cause the excess pounds to drop off quickly and you’ll more than likely end up feeling somewhat disenchanted by the whole experience if you don’t notice a rapid increase in your weight loss. However, if your weight gain is such that exercising is physically difficult, it is important to start a programme of walking gently, gradually building up the tempo and distance until you can comfortably walk at a brisker pace, for longer.

How far should I walk?

According to NHS England, if you’re aiming to lose weight by walking, you should aim to take 10,000 steps per day. A middle-aged adult who weighs 70kg will burn up approximately 400 calories by walking this distance at a brisk pace, but weight loss is most effectively achieved if 600 calories a day are lost. Therefore, reducing calorie intake by consuming a healthy, balanced diet and walking 10,000 steps per day in combination is the most effective approach to shedding the pounds. Counting steps is challenging when you’re walking for even a moderate amount of time, so using a pedometer will let you know accurately how many steps you have taken. Assuming that the average adult’s stride is 2.5 feet in length, 2000 steps would be roughly equivalent to one mile. Using this measure as the yardstick, you can quickly calculate how many steps you are taking if you know how long your walking route is. Many rural walks, such as those in national parks, on National Trust land or using marked footpaths in the countryside, have total circular distances already calculated, so you can choose walks accordingly and keep track of how long your route is.

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