Looking for a way to lose weight without wearing yourself out? Try walking for weight loss: a natural form of exercise you can do both outdoors and indoors.
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Why is walking healthy?
Walking uses all the muscles in the body, which makes it a full-body form of exercise. Because it is not a demanding activity, you will also welcome it the day after a workout as recovery. It improves not only your physical fitness but also your mental health. A walk in nature is a wonderful way to clear your head and refresh your mind.
That is why walking outdoors is ideal, as you get plenty of fresh air and can enjoy your surroundings. You do not have to walk alone. You can head out with friends, family or your partner. Because walking supplies your brain with oxygen, you will find more topics for conversation and everything will feel more relaxed.
Another popular option is listening to podcasts or music, which lets you focus more on yourself. This way you combine healthy movement, mental and emotional recovery and weight loss, and you might even come up with new ideas.
Besides losing weight, you will
- strengthen your heart,
- lower your risk of serious illnesses,
- kick-start your metabolic processes,
- help prevent dementia,
- and when you walk outdoors, you also top up your vitamin D.
Because walking puts no strain on your joints, it is suitable for people with joint problems or excess weight who cannot manage conventional exercise. Walking is therefore an activity for anyone of any age who wants to support their health.
How to lose weight by walking
To really succeed in losing weight, your walking should not be random but planned exercise. Set aside at least half an hour for a walk every day. If you can manage it, an hour is best of all. At a walking speed of 4 to 6 km/h, you burn up to 400 kcal per hour. The pace should therefore be brisk, and it is perfectly fine if you get a little out of breath, as that is how it should be. Stop driving short distances and systematically build more walking into your life.
The right footwear is another important factor. Your shoes should be sturdy, breathable and flexible so that they support you as you move. You can also boost weight loss by engaging your upper body, that is, your arms. Swing them in the opposite direction to your legs, which will increase your speed and make moving easier overall. For the best results, hold your arms at a right angle or buy a pair of Nordic walking poles.
After the first month, you can assess how your body is responding to walking. Do not push unnecessarily for rapid weight loss and be happy with 1 kg a month. Natural, gradual weight loss is the healthiest. With regular brisk walks of more than an hour and the right diet, however, you can lose as much as 5 kg a month.
Challenge yourself and walk regularly
Almost every smartphone has a built-in step counter. Use it to track how active you are and how much you are improving. The app usually has a daily goal of 10,000 steps (if you want to lose weight, though, raise it to around 12,000 steps), and once you reach it, it will let you know you have hit your target. Try to walk as far as possible every day so that you reach those ten thousand. As you start going beyond ten thousand over time, the app will reward you and motivate you towards further goals. A smartwatch or a phone with the app will also help make sure you walk regularly. It is recommended that you take at least three longer walks a week.
Some phones and smartwatches calculate what is known as PAI, an overall score of your daily activity. If you are the competitive type, this gamification will be a great motivator for walking and moving every day. If you want to take it even further, you can download an app that lets you compare your steps and sports activities with friends and family. This gamification element works brilliantly for certain types of people.
💡 Tip: Create a challenge to take on with your friends, either individually or together. Set the number of steps you need to reach each day and celebrate together when you all achieve it! Or compete to see who walks the most.
How long until you see results
Just as with regular exercise, you will have to wait a while for results here too. After a few weeks, though, you will start getting used to your walks, and if you skip a day, you will miss them. You will not have to force yourself to move, and you will have a better chance of changing your figure. Small differences can be seen after just a month, while bigger results take 3 months. To speed up your results, combine exercise with a balanced, healthy diet that will help you shed the extra kilos.
How to combine walking with exercise
If you are generally active in sport, walking can add even more to your lifestyle. As mentioned above, it is ideal on rest days, the days when you take a break from training. On such days your body recovers, but stretching, yoga or walking will do it good. Include walks in your weekly plan as often as possible, but at least four times a week. When you are not in the mood for strength training, go for a walk and give your body some movement.
Now you know everything you need to do to lose weight by walking. Speed, regularity, quality and consistency over the long term are key. Make a plan and start today!
