Walking or running can help you lose weight as fast as almost any activity, but the key to weight loss is how many calories you’re burning when you exercise.
Losing weight is all about burning more calories than you consume, and 3,500 calories equates to about 1 pound.
In the 1990s, when people stared to use pedometers to track their steps, the idea of walking 10,000 steps a day was used in the marketing of the devices.
There is some dispute whether the longer time spent walking a certain distance, as compared to the time spent running the same distance, actually burns more calories because you're actively engaged longer. If you believe in the proverb “slow and steady wins the race” then you also prefer walking as one of the ideal exercises to lose weight. If your heart is beating harder than usual and you start to sweat, then you are definitely doing something right. Remember, in order to lose weight, you need to be burning more calories than you are taking on. This one is a popular question, if someone was to walk 15 minutes daily, would it be enough? We might just be splitting hairs though, as there is only so much weight you can lose walking. Definitely look at nutrition supplements as well, because they can give you a massive weight loss boost.
For you to find out how many miles you need to walk to lose extra pounds, you need to know first how many you are currently covering.
If you are really interested to lose weight through walking, the first thing that you’ll need is a device that will monitor your activities called Pedometer.
Extremely cheap units can be equally difficult to use, since they do not provides special features that expensive units offer. Most pedometers are worn at the waist but sometimes it can be worn at the hips to measure your steps by detecting the movement of your hips with each step.
A person weighing 80kg will lose around 1400 calories if they  walk at a steady pace that would seem faster than your typical walking pace and slower than a jogging pace at 3mph for at least 25 minutes 5 times a week. Moreover, if you add 40 minutes to your walking routine, you can burn about 200 calories a day, so if your goal is to lose at least a pound a week, you’ll need to burn at least 400 calories a day. Just walking moderately for as little as 25 minutes each day can somewhat improve your cardiovascular system since strengthens heart and its improves efficiency so your heart will become stronger, your lungs more efficient and blood pressure can return to normal(lower blood pressure reduces cholesterol levels) therefore helping to prevent coronary heart disease.
Walking also reduces your risk of getting cancer (colorectal, prostrate, and breast cancer) it also strengthens your bones (reduces risks of bone fracture and lessens severity of osteoporosis). To maximize your walking routine, you can park your card in a spot that is as far away as possible from your destination. People suffering from obesity and having an unhealthy body are always on the lookout for weight loss solutions. Walking is an unassuming form of exercise that gathers not much attention as say pilates, weight training, yoga etc. Compared to other kinds of exercises, the risk of getting injured while walking are minimal.
People with arthritis find it difficult to exercise but walking helps to improve their condition and keeps them mobile. Walking does not just help lose weight and trim the body; it also enhances brain functioning. Today, with the advent of telephones and computers, more and more people are opting for online shopping. Walking shorter distances and then increasing the distance will help you to burn more calories. Madhavi is a senior editor at UrbanWired with deep love and passion for all things health, wellness, fitness and fashion.
Content (text, audio, video) on this website is only intended to provide general information to the reader and is not intended to be used as medical advice, professional diagnosis or treatment. Signup to get the most important weekly news roundup from across the web about Health, Wellness & Fitness. Walking is a low to moderate intensity cardio activity that may help some individuals lose weight, but it is not a weight loss remedy for everyone. Although walking long distances does help consume calories, the effectiveness of caloric consumption is not very high.
Your body knows how to save energy when you walk because it has been trained to do so for years. Although running or swimming are certainly more beneficial when it comes to putting your body in a state that allows it to burn vast amounts of fat and calories, you may not be sufficiently  physically fit to jump right into these challenging activities.
If you are persistent in your daily walking, you may soon feel confident enough to start running, cycling or even swimming.
While running burns a lot of calories, the calories burned walking aren’t too shabby either. Here’s how to up the ante and turn a regular walk into a challenging workout that will boost the calories burned walking, help you lose weight and tone your body. To get in the target zone, walk at a pace where you feel as though you’re walking with purpose, that is walking faster than usual, and slightly out of breath.
An easy way is to guesstimate using a scale of 1 – 10 (called a Rating of Perceived Exertion scale or RPE). Adding hilly terrain to your walking route will increase the intensity of your walking workout, activates your glutes and hamstrings and is easy on the knees. Walking on uneven surface, such as walking on trails, grass, sand, gravel, snow or maneuvering around rocks, ups the intensity, burning more calories and making your muscles work harder. If walking is getting easier, and your fitness and strength levels have improved considerably, try adding weight. Using Nordic walking poles really is one of the best ways to increase the amount of calories burned walking, tone your whole body and to speed up weight loss. Walking with good posture means your back and butt muscles can work more powerfully, and you’ll be able to walk faster and boost calories burned walking. To target your butt muscles even more and to get that Brazilian bottom, squeeze your glutes together as you push off with your back foot.
Incorporate thirty-second or 1-minute intervals during which you slow down and do knee lifts (lift your knees towards your chest before stepping forward), soldier kicks (keep legs straight), walking lunges or even jumping jacks. Check out the infographic below on how to burn more calories walking to lose weight, tone up and get fit. Im 5’3 115lbs, 31 years old, Happily married with 2 kids, one is 8 years old, second is 2 years old.
So to me if somebofy says, what else can I do, obviously theres a lot of Work ahead to be really HEALTHY.
A former reporter and editor with the "Sarasota Herald-Tribune," he currently oversees such publications as the "Cleveland Clinic Heart Advisor" and UCLA's "Healthy Years." Roland earned his Bachelor of Science in journalism from the University of Oregon. So if you walk or run off 500 calories every day for a week, you’ll lose around 1 pound per week. However, it takes about twice as long to walk a specified distance as it does to run that same route. But don't discount walking 4 miles a day, especially if you are recovering from a joint accident or other physical ailment that might lead to restricted physical performance. While she is not working, she loves to read books, play sports, dance, watch movies or simply travel. Equally, walking in these situations is likely to contribute to weight loss (except after a big meal, where it might just reduce weight gain instead!).
Walking keeps you active, which keeps you burning calories, and should contribute to weight loss. If walking is the most active you can be (and for a lot of very overweight people, it is), then it’s absolutely better than doing nothing.
I actually think daily activity is much better than doing nothing for 6 days, and then having one big day of burn.
It is convenient because it can be done almost anytime, whether you’re walking outside the street to buy or just walking as your daily routine to warm up. A basic unit might only measure your steps, while an expensive model might measure steps, as well as your calories, miles, and even heart rate. This can help you know how many miles you walk in a day, and how many more you might need to walk in order to lose weight. Or you can wear it just clip it onto the waistband of your pants, tuck it inside your pocket or even slip it into a purse held close to your body when you go out for a walking workout.


Since walking is less intensive than other exercises, you need to walk for longer periods, walk more often, so you can burn the same amount of calories as jogging or running. Rather than spending thousands of dollars on gym membership every year, if you invest some time getting yourself out to walk everyday, your weight loss issues will be taken care of. Walking has lost its essence in society as all the engineered automation and mechanical apparatus have made man very inactive. However, walking out in the open helps you connect with nature and reap more health benefits. It is one of the easiest forms of exercise, which does not require any kind of equipment or machinery. Then this fact will surely convince you: Walking is the best form of exercise to lose all the accumulated fat from your entire body, slowly and steadily. Individuals can walk at a comfortable pace, without putting pressure on their joints and other parts of the body. It strengthens the knee joints, stretches the glutes, tones the leg muscles and gives it a good shape. Starting with ten minutes initially, at a comfortable pace and then increasing it gradually, not only builds stamina but improves your mobility. From being lazy and sedentary to covering long distances by walking takes time but more than that, you need the will to do it. That is why people stress on brisk walking to lose weight as well as for better health benefits.
Kinhin, as it is called Zen Buddhism, a form of walking meditation, concentrates on walking and meditating together.
It is the perfect personal trainer for your walk, as it will not find any excuse to skip walking. She is a master's graduate in human resource management but fell in love with healthy living. Our body is adapted to walking, and the nervous pathways that activate the muscles involved in walking are well developed. The metabolism of the muscles activated during walking is adjusted to this form of activity, so it doesn’t expect dramatic caloric consumption. Going shopping on foot, walking to the post office or to a doctor’s office are tasks that most are usually accomplishing using a car or some other form of transportation. This table gives a good general idea of the calories burned walking for 30 minutes on a level surface.
Start walking at a pace as though you are on your way to an appointment with little time to spare.
First, use this heart rate calculator, to convert 65% and 85% of your maximum heart rate into actual numbers. An average person walks at a speed of about 2? to 3 miles an hour (about 20 minutes a mile). It’s a great way to add variety to a walk, avoid boredom and to stop your body from getting used to doing the same workout in order to keep burning as much fat as possible. Nordic poles change walking from a predominantly lower body exercise into a whole body exercise. Swinging your arms generates power and momentum, which propel you forward, help you burn more calories and build upper-body strength.
To maintain good posture and to tone your tummy muscles, pull your tummy muscles in and up, but continue breathing normally (don’t hold your breath!). But to add variety and work your legs muscles in a different way, increase your stride length.
Just like running, swimming, cycling or any other exercise you can add intervals to your walking workout.
Changing direction challenges your muscle in new ways, works your thighs, glutes, calves, abs, and obliques, from different angles and improves balance, all of which mean you burn more calories and firm your body. Again this challenges your muscles in new ways, keeps your body guessing, adds intervals, increases calorie burn, builds muscle and boosts metabolism. If you’re going to cover 4 miles a day, you will lose weight immediately, simply by burning hundreds of calories with each run.
For example, a 200-pound person running 4 miles a day would burn a little more than 500 calories during that run. While there is nothing particularly special about that distance -- other than that it’s a nice, round number -- a person who is walking briskly can walk about 4 mph. So if you're looking to save time with your workout, crank up the speed from a walk to a run to maximize your efforts. While running 4 miles a day may seem like a great idea at first, check with your doctor about any limitations you should consider. Subscribe Now Subscribers2,50,000G+ Views4,167,817Facebook546,080 Subscribe with us to be Updated on the Latest Fashion Trends, Beauty and Health Tips! This way, you can understand by how much you increase steps you need, or distance each day. Walking lowers the LDL or bad cholesterol and increase HDL or good cholesterol in the body. It helps to charge your mood and keeps you energetic, positive and happy throughout the day. Walking energizes your whole system and more mobility will make sure you can walk longer distances. It improves fitness and physical functioning.  The conditioning of legs and stamina build up helps you in other high intensity activities.
Walking speeds the rate at which the food moves in the stomach.  This is one of the reasons, why many people walk at night after dinner. Walking briskly for at least 4 hours a week will help your trim your waist and lose weight. The heart rate goes up when one walks uphill and it gets more oxygen flowing through the body. Walking uphill, downhill, on a rugged surface or sandy surface will add more intensity to your walking routine. Given how uninformed people were about personal health, fitness and fashion; she felt compelled to educate, enlighten and entertain the average joe and jane around the globe.
We do not undertake any responsibility or liability of any health issues caused by following advise on this website. Your brain does not work overtime when you are walking because it is such a well rehearsed activity that you have performed since your childhood. Your brain will also increase its caloric consumption when you do new exercises, like swimming or cycling, because it has to develop new nerve pathways for these activities.
Instead of pacing around the room trying to find solutions for your weight problem, you can do the same by walking in the park. If you decide to walk to those destinations, you will lose calories and also feel proud about accomplishing these task without the use of modern transportation.
To increase fitness and slim down you need to walk at the right intensity, which we’ll call your “target zone”. If that pace seems too easy, try walking at a pace as though you were several minutes late for an appointment. For example, 65% and 85% or your maximum heart rate might be 125 beats per minute (bpm) and 165bpm.
To lose weight and get fit you should aim to walk at 3? to 4 miles an hour (15 minutes a mile). Walking on a gentle incline massively increases the calorie burn compared to walking on the flat. Nordic walking (walking with Nordic poles) gets almost all the muscles of your body involved – 90% of your body’s muscles.
Keep your shoulders back, down and relaxed (not high and tight!), your eyes looking ahead and your chin level.
Taking larger steps helps get rid of cellulite and firms your legs by working your inner and outer thigh muscles.
Walk slowly on an even surface, free of obstacles and dangers such as traffic, trees and potholes.
If you’re worried about bulking your calf muscles read these tips on how to slim calves. And you can always start out walking, before moving on to running, to help burn more calories in a given time period.


Hence, let’s look at how to make the most of your walking to lose weight.In this busy mechanical life, our physical movement has become limited as we are spending most of the hours at workplace.
Walking at a fast enough pace for 30 minutes or more daily is going to contribute to weight loss. Your step length is distance from the heel print of one foot to the heel print of the other foot. Unlike other forms of exercise like weight training, which are discontinued after a short period of time, walking helps to lose weight in a sustainable manner. Brisk walking gets your heart pumping and increases your heartbeat thus, making it a good workout for the heart.
Walking often translates into a social activity wherein you end up walking with a group of friends, engage in chatting with them and enjoy the nature around you. Keeping your back straight and your hands to your sides provides you a better posture when you walk.
So, if you are walking long distances regularly, you get other special health benefits too.
It wont hurt you or magically shed your excess weight, but it will eventually solve your problem. The number of calories burned per minute by walking is determined by your body weight and walking pace.
Wear the pedometer from the moment you step out and till you come back and you can easily complete the required steps to aid weight loss. It is a good exercise as sometimes the dog walks faster or runs and you end up running behind it.
Walking around the big grocery store can give you a good workout as it includes pushing the grocery cart and carrying the heavy grocery bags. Then when you’re out walking and wearing your heart rate monitor, you know you need to walk at a pace that gets your heart rate between 125bpm and 165bpm. Increasing your pace from 3 mph to 4 mph means you’ll burn about one third more calories. Using Nordic poles engages your arm, shoulder, and back muscles, increases heart rate and strengthens the upper body.
Have a look at this infographic on running posture; from head to hip, it’s pretty much the same as for walking.
For example, walk at a moderate pace for 5 minutes, then for 1 or 2 minutes walk faster (just below the point where you would break into a jog) or actually jog, then return to your normal pace to recover for 5 minutes, and repeat.
The speed at which you lose weight, however, will depend on how many of those miles are run or walked. Walking at 3 mph for about 80 minutes would also cover about 4 miles and would burn more than 950 calories. Walking is further checked off because of technological advancements such as advent of online shopping and home delivery options.Gone are the days when people used to be physically active and that by definition kept them healthy and controlled their weight. But many morbidly obese and overweight people still wonder if walking does help lose weight. Initially one can start with just 10 minutes of walk and increase to half an hour slowly and steadily. Thus, walking is a green exercise and you better pull yourself out of confined spaces to enjoy it. Studies have shown that walking for 45 minutes, 3 times a week contributed to a steady weight loss.
Walking is a full body activity and benefits you by reducing and toning your stomach and waistline. All this helps reduce anxiety and stress and gives you a happier and positive outlook to life. If you weigh 160 pounds, you would have to walk at least 40 minutes per day at a pace of 4 miles per hour to lose ? pound per week.
One can use the incline option on the treadmill to walk and create a more intense walking exercise. A pedometer will also keep you motivated to walk more and complete the ten grand steps everyday. Research points out to the fact that dog owners get more exercise than non-dog owners do in a week. Climb anything you can, walking up a hill, climbing stairs, walking parking-garage ramps or increasing the incline on the treadmill (if you’re walking indoors). If you choose to wear a backpack, fill it with water, sand, or even kitty litter so that the weight is distributed evenly. Walking using Nordic poles has been shown to increase calorie burn by up to 46%, even though it feels just as easy or easier as regular walking!
This will also open your chest and improve posture, helping you get the most out of your walking workout. This gives you more power and burns more calories, but also recruits your calf, hamstring, and butt muscles, helping to lengthen your leg muscles for leaner, longer looking legs and working your gluteus maximus, to firm and lift the butt. This will massively boost calories burned walking and your fitness levels, increase your walking speed and will keep your metabolism elevated for hours after your workout. Even though walking is less intense, if you cover the same amount of ground, you'll ultimately lose more weight by walking. These following walking tips can actually help you in regaining your activeness, thereby helping in your weight loss regime. Regular walking and eating a well balanced diet have proven to be excellent in burning body fat. Walking for small errands near your home and office, rather than driving, also burns calories. Nordic walking sticks are super easy to use and decrease stress on the ankle, knee and hip joints. Walking exercise is not just for weight loss but has so many more health benefits attached to it. The more you walk, the more calories you burn, the more toned your muscles become and most importantly, you don’t have to spend any money or effort on it. And with the right technique you can burn a ton of calories, lose weight, tone up and get fit. It’s better to tackle a moderate hill and maintain a good pace and momentum, than to slow right down for a steeper one. If you are the sociable type, there are Nordic walking clubs all over North America and Europe. Take long strollsIf workout regime doesn’t motivate you much then you can simply go for long relaxing walks. Such long strolls will help you in gaining stamina and also keep you from getting exhausted quickly.
If your office is within a walking distance then try going to office by walking instead of taking an auto or driving.
Alternative option is you can go for a long relaxing walk in the evening after having your dinner.2. If you are overweight or have health issues that rule out high-impact activity, walking is a much better and more feasible exercise than running.
Walk your kid to schoolIf your kid’s school is nearby then walk your child to school.
Prefer walking to do your errandsInstead of using a public transport, prefer walking to run errands such as for grocery shopping and pick clothes from laundry. Walking can be bit time consuming but it is certainly a good way to burn calories at a steady rate.4. Plan out your walking regimeIf you are unable to walk around while doing errands, then plan and go for a brief 30 minute walk on the roof of your building complex.5.
Go for a power walkAfter you are used to your brisk walking for over a month and you’ve gained stamina, you can start going for power walks three times a week.



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