Introduction
Walking is one of the most accessible and effective forms of exercise for weight loss. It’s low-impact, easy to do, and can be done almost anywhere. Plus, it’s a great way to get your heart rate up and burn calories. If you’re looking to lose weight, walking can be a great addition to your daily routine. In this article, we’ll discuss a daily walking routine that trainers swear by for weight loss. We’ll cover the basics of how to get started, the benefits of walking for weight loss, and the best way to incorporate walking into your daily routine. So, let’s get started!
Follow This Daily Routine Trainers Swear By for Walking for Weight Loss
Walking for weight loss is a great way to get in shape and stay healthy. It’s low impact, easy to do, and can be done almost anywhere. But if you want to maximize your results, you need to have a plan. That’s why trainers swear by this daily routine for walking for weight loss.
Start with a Warm-Up
Before you start walking, it’s important to warm up your muscles. This will help prevent injury and get your body ready for the workout. Start with a few minutes of light stretching, focusing on your legs, back, and shoulders. Then, do a few minutes of light jogging or walking to get your heart rate up.
Set a Goal
Once you’re warmed up, it’s time to set a goal for your walk. This could be a certain distance, a certain amount of time, or a certain number of steps. Whatever you choose, make sure it’s something that’s achievable but still challenging. This will help keep you motivated and ensure that you’re making progress.
Walk at a Steady Pace
Once you’ve set your goal, it’s time to start walking. Make sure to keep a steady pace throughout your walk. This will help you burn more calories and get the most out of your workout. If you’re walking for a certain amount of time, try to keep your pace consistent for the entire duration.
Mix It Up
To keep your walks interesting and challenging, try to mix up your routine. This could mean walking different routes, changing up your pace, or adding in some hills or stairs. This will help keep your body guessing and ensure that you’re getting the most out of your workout.
Cool Down and Stretch
Once you’ve finished your walk, it’s important to cool down and stretch. This will help your body recover and prevent injury. Start with a few minutes of light jogging or walking, then do some stretching to help your muscles relax. This will help you get the most out of your walking for weight loss routine.
Are you walking to lose weight, but happen to be baffled as to why you’re not seeing results? If so, it’s likely you’re not maintaining a calorie deficit. Simply put, you must burn more calories than you consume in order to lose weight. Sounds easy, right? Well, like anything else related to health and fitness, walking for weight loss is easier said than done.
To lose weight, the Physical Guidelines for Americans released by the U.S. Department of Health and Human Services states you should do a minimum of 150 minutes (two and a half hours) to 300 minutes (five hours) of moderately intense aerobic exercise (e.g., brisk walking) per week. Additionally, the guidelines recommend two days of strength training to support your weight loss efforts. However, the key to shedding pounds and keeping them off for the long term is to combine a nutritious, well-balanced diet with regular aerobic exercise like walking.
Walking for weight loss doesn’t have to be complicated. For example, according to the Mayo Clinic, by going on a brisk walk for just 30 minutes a day, you could torch roughly 150 extra calories each day. Plus, the faster and longer you walk, the greater number of calories you’ll burn away.
Good news: We asked Rachel MacPherson, an ACE-certified personal trainer with Garage Gym Reviews, to share her best daily walking routine to help you walk your way to a healthier weight. When combined with a healthy diet in a caloric deficit, this walking workout will equip you with the tools required to shed those unwanted pounds and keep them off for good. Read on to learn more, and next up, don’t miss This Walking Workout Is Key to Rapid Weight Loss, Expert Says.
The key to success with any routine is making it enjoyable. The more pleasurable an activity is, the more likely you’ll stick with it. “One way to encourage you to get outside and go for your daily walk is to pair your walk with another enjoyable activity that you’re only allowed to do during walks,” MacPherson tells Eat This, Not That! “For instance, choose an addicting podcast to listen to only on your walks. This strategy is called ‘temptation bundling.’ It works wonders for those who might have difficulty getting motivated.”
Science backs up MacPherson’s advice. A 2020 study published in Organizational Behavior and Human Decision Processes found that folks who engaged in temptation bundling with audiobooks were 10% to 14% more likely to exercise regularly than if no incentives were attached to their workout.
Walking the same route at the same speed day in and day out can get stale and repetitive for even the most dedicated stride enthusiast. Instead, keep your routine exciting by switching up the intensity and duration of your walks. For example, instead of going all out with a high-intensity walk every day, incorporate longer, slower walks, as well as some shorter high-intensity ones. Doing so will keep your body guessing, make your routine more mentally engaging, and help you burn more calories.
“Exercise can be stressful on your body, and being in a calorie deficit is also physically stressful. Longer, relaxing walks can help reduce stress and are not physically stressful,” says MacPherson. “Also, you can walk for much longer and be more consistent with slower-paced walks that allow you to take in the sights and relax. Add in higher intensity walks throughout the week to boost cardiovascular health and burn more calories.”
To keep progressing in your weight loss journey, you must increase both the volume (amount) and intensity (speed) of your walking to continue burning calories as you get more fit. This is because your metabolism adapts to your walking routine, resulting in plateaus if you don’t increase your walking amount.
“Progressing your workouts will help support weight loss as your body adapts to being in a caloric deficit needed to lose weight,” MacPherson explains. “Start your walking weight loss efforts slowly, only walking as much as you need to encourage weight loss. A gradual increase in steps will help ensure you don’t get stuck on your weight loss journey.”
“Adding hills or inclines during your walks will increase muscle activation and cardiovascular work during your walks,” MacPherson explains, adding, “Walking on an incline can boost your calorie burn and support weight loss. Make it a habit to climb a hill or incline a couple of times per week or more.”
For an average 150-pound person, every 1% increase in incline torches approximately 10 extra calories per mile than walking on a flat surface, according to the American College of Sports Medicine (ACSM).
Keeping on track with your walking routine requires you to be prepared and have a backup plan should unexpected circumstances arise that could prevent you from getting outside. “Checking the weather and planning your outfit can help you stay consistent with a walking routine. If you know you’ll have a busy day or the weather will be bad, have a backup plan for how you’ll get your walk in,” MacPherson advises. “Perhaps you’ll walk on your lunch break or walk to run errands. You may plan an indoor walk or pace your house while browsing your phone. Consistency is essential for weight loss results, so make sure nothing stands in your way.”