Losing weight and managing your weight are definite benefits to walking, but did you know that it will also improve your mood while you are getting stronger and fit? Now that you’ve got walking down to a science, you may want to power it up and give power walking a try.
Even though the first steps of any journey can be daunting, always keep your goals in the front of your mind. If you like what you are reading please visit often or subscribe to my RSS feed– don’t miss one article! The interesting thing about walking is, just as it can add something to your body that you DO want in the form of bone density, it can also take something away that you don’t want… fat.
Although it is a lower impact form of exercise, do not dismiss its ability to produce favorable weight loss. But since I’m going out of my way to create you a solid 5-step walking to lose weight guide, you will succeed. All the walking in the world won’t do a bloody thing to dismantle your adiposity if your diet revolves around mounds of unhealthy fare. Aim for a daily deduction of 250 calories from your diet and couple this with 250 calories burned from walking a day and you will lose 1 lb a week. On a side note, you might want to invest in a good heart rate monitor that tracks caloric expenditure.
It should come to no surprise that in order to make noticeable progress, you need to walk on a regular basis.
Aim for at least 250 in each walking session to stay on pace for the 1 lb of weight loss a week. Interval training involves alternating your speed back and forth from high to low intensity. Follow this pattern for the rest of your workout and finish with a light five-minute walk to cool down. Interval training also boosts your resting metabolic rate, which is great for faster weight loss. Hills do a masterful job of raising your heart rate through the roof of your mouth and they also cause you to build your leg muscles with more emphasis.
In addition to your scheduled walking workouts, try to do some extra walks during the course of the day.
That being said, have fun, good luck and be sure to say “hello” if you happen to walk by me on the trail. Kevin is a professional fitness trainer and wellcoach who specializes in functional training, core training, three-dimensional training and motivation. Running, spinning, yoga and Pilates might all get the glamor and attention when it comes to stripping fat, toning up and getting healthy. Walking for an hour a day can reduce the risk of diabetes, heart disease, blood pressure, stroke, breast cancer, colon cancer, dementia, and even death.
Many other cardiovascular activities boast these health benefits, but the great thing about walking is that you already know how to do it, you need virtually no equipment (bar shoes and clothing), you can do it at any age, it’s super easy on the joints and body, and the risk of injury is incredibly low.
Walking is a gentle exercise that is natural and safe but if you have been sedentary lately, are significantly overweight, suffer from any medical conditions or are otherwise unsure, please visit your physician and get a checkup before you start exercising.


To lose weight walking, aim for 30 – 60 minutes at a brisk pace, or if you’re very fit a power-walk pace.
Below is a rough guide of how many calories you’ll burn when walking at different speeds. Aim to walk continuously for 30 – 60 minutes most days of the week to lose weight walking. Once you are able to walk 30 – 60 minutes, it’s time to make things more challenging. Walk more often – if you normally walk three times a week, add an extra walk to make it four.
Seek out hills and rough terrain – walking on flat, paved paths is fine but getting off road or heading up hill will make your workouts more demanding.
Set some goals – whether you are a walking newbie or a professional perambulator, goals can help you push your walking up a level. Whether you are walking for fitness or fat loss, your diet should match your exercise goals. Eat plenty of vegetables, whole grains, lean protein, healthy oils, nuts and seeds and some fruit and try to consume these foods in their most natural state. By walking every day, you give your fitness and weight loss a great kick start and by the end of the month you will have made daily walking a habit.
You might walk daily many times a day, in house, school, office or go to buy nearby grocery store. And lowering your body fat while increasing movement will also reduce your risk or manage type 2 diabetes. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging. So remember, once you take that first step, you’re on the way to an important destination — better health. To the uninformed, this is the type you want to do to strengthen your bones and reduce the risk of osteoporosis. Forego the dinner buffets, calorie-laden beverages, processed food and anything that looks, smells or feels unnatural.
If you’re rigged up to a heart rate monitor you’ll know exactly how many calories you’re burning.
Make sure you wear comfortable footwear and try to land on the balls of your feet instead of your heels. Walking can also help to alleviate symptoms of depression, help you sleep better and improve cognitive function.
Indeed a study has suggested that walking is just as good as running at reducing the risk of health issues such as diabetes, high blood pressure, high cholesterol and heart disease! Once you have been given the ok, make sure the shoes you intend to wear walking are supportive, with good arch support, cushioned and comfortable. This can leave you sore, tired and disillusioned; none of which will help you develop a long term walking habit.
90 to 120 minutes), walk up to 60 minutes at a brisk pace, then slow down a little to complete the rest of your walk at a comfortable pace. However, if you feel worn out, take a day off to recuperate and resume your walking schedule the next day.


Unless you have unconstrained free time, there will be a limit to how much time you can spend walking each day. More demand means more calories expended and will increase the fat burning potential of your workouts. If you are currently walking 30-minutes per day, make it your goal to build up to walking for an hour in six-week’s time. You don’t have to follow some crazy fad diet to lose weight and get fit – just make sure you eat an abundance of good old fashioned natural food. No need to count calories, just eat a healthy, low sugar diet that contains as few processed foods as possible and, when combined with your regular walks, you should lose weight gradually and easily.
Your socks should be free of seams and holes, and the clothes you intend to wear should be cool and comfortable.
Continue adding a minute or two to your walks until you can comfortably walk for 30 – 60 minutes. You need to walk at a pace of at least that of a brisk walk to reap the many health benefits of walking. It’s a pace you might walk at when you’re walking fast because you’re running late for an appointment. If the furthest you have ever walked is four-miles, why not challenge yourself to walk ten-miles in three-month’s time? When you perform walking as part if your exercise, it helps to strengthen your skeletal muscles. Kevin helps people make behavioral changes related to fitness, nutrition, weight, stress, health and life issues. Research suggests that weekly walking distance is closely linked to longevity so walk long and live long! Instead of walking further and further, there are several other things you can do to keep improving your fitness and stoking your fat burning furnace. For this “30 minutes for 30 days” challenge don’t do any other exercise other than a some stretching to keep your muscles supple. All you need is 10-15 minutes in start up with comfortable sport shoes, such that you don’t face any difficulty in walking to lose weight. Bend the elbows and keep them close to the body, while pumping the arms up and down so that the hands come to shoulder height or higher.
He believes that using quality movement patterns is first and foremost before you ever pick up a weight. It doesn’t matter if you walk the whole 30-minutes in a single walk or do three 10-minute walks spread throughout the day – just get it done. Contact Kevin in the Comments section with any questions you may have or email him directly.



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