We all know that walking is strongly recommended by doctors, especially for patients who need to lose weight and increase physical fitness. Walking is an effective method because it’s low impact, requires little or no equipment and provides all the necessary benefits of physical activity. Moreover, this simple activity burns calories and strengthens muscles, which only contribute to the weight loss process.
However, in order to stimulate the weight loss process, you need to do a few calculations to determine how much you have to walk. As a result, you’ll be able to lose 10 pounds per month by walking.
How to Lose Weight by Walking
When you walk, you burn calories. However, how much calories you’ll burn depends on your body weight and walking pace. For instance, you are able to burn 400 calories in one hour if you are walking with average speed of 4 miles per hour.
Pedometers and Weight Loss
In order to boost the weight loss process, you should wear a pedometer or wristband, which can monitor your daily exercises. This will help you in the aim and it is actually a very useful gadget. What makes this gadget so amazing is the fact that it can tell you how many steps you take during the day.
How Many Steps to Take to Lose Weight?
It is estimated that for most people 2000 steps in one mile are enough in order to burn calories and lose weight. So, your pedometer will monitor your steps, note how many calories are burnt and how many miles you walked that day. You don’t need to do additional exercise. For instance, to lose 1 pound in a week, you’ll have to have 10.000 steps per day.
1 Mile = 2.000 steps and 100 calories burned
1 Pound – 3.500 calories
Losing 1 Pound of weight weekly = 500 calories daily
How to Incorporate Walking into the Daily Routine?
Fortunately, there are various ways which will help you make walking a daily routine. Even though the 10.000 steps seem a lot, you may increase the steps over time. Moreover, these are some of the tips to make walking less challenging:
- Park your car far away from the place you are going to so you’ll have to walk.
- Avoid going by bus.
- Stop using a taxi.
- Don’t use the elevator and take the stairs instead.
- Walk with your children to school
- Change the track every day to avoid a boring routine.
- Walk in different places, parks, and neighborhoods.
- Listen to music while you walk.
- You may not be able to walk during winter. Hence, you can use a treadmill instead.
- Invite a company for walking.
In order to walk properly, you should concentrate your eyes 100 feet forward, hold your chin up, squeeze your glutes and tighten your abdomen in the same direction with your spine.
How Often Should You Walk?
At the beginning, you should walk about 15-20 minutes three days a week. Then, increase the time up to 30-60 minutes every day of the week.