Here’s how to walk for weight loss, according to a personal trainer.
Walking is one of the most convenient and oftenunderrated forms of exercise.
There is even evidence that walking just 20 minutes per day can help you live longer.
Getty Images / AJ_Watt
It’s also worth looking into your maximum heart rate for your age.
According to Hartsook, a popular calculation is 220 minus your age = Maximum Heart Rate (MHR).
Swinging your arms, increasing your steps per minute and consistent forced-exhale breathing helps push that heart rate."
A simpler way to determine exercise intensity is with the Borg Rating of Perceived Exertion (RPE) scale.
“Sign up for a local 5K event for a good cause.
Having an end goal will keep you on task.”
Increase incrementally to remain motivated and successful.
Hydrate
The human body is largely composed of water.
If you’re going on an extended walk, consider carrying a water bottle or wearing a hydration pack.
Check the Weather
Weather changes can easily derail your plans to stay on task.
To avoid this, check the weather each morning and plan accordingly.
Download a local weather app that will allow you to gauge the weather trend for your workout window.
Also, dress appropriately for the weather.
“Think about songs that make you smile and feel good.
In other words, let the music help put a little pep in your step.”
Or, consider downloading an audiobook or podcast to listen to while you walk.
Stretch
Stretching before and after your outing can prevent injury and increase flexibility.
Search on YouTube for an easy (and free!)
stretching routine that’ll make you feel limber.
Walking for Weight Loss Plan
Hartsook says, “Every person is different.
And remember, consistency is the key to a successful plan.
Weeks 5-8
Walk for 25 minutes each day except for Sunday, which is your rest day.
Weeks 9-12
Walk for 30 minutes each day.
National Heart, Lung and Blood Institute.Physical activity and your heart: Benefits.
