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Many of us prefer an active lifestyle – we play sports, go to the gym, and watch what we eat to stay fit. But did you know that recent studies have shown that everyday walking is just as effective to lose those extra pounds?
For those of you who are stuck in an office doing desk jobs, this regimen will help you a lot and replace all those difficult exercises.
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# Turn your walk into a training set
The main factors to burn calories are the distance covered by our walk, the speed, and your current body weight. For best results follow a regular schedule and use a pace counter. Pace counter is a device that will tell you how much you walk daily.
# How many paces to make per day to lose weight
Follow this approximate estimation to make your own schedule. Please note that a lot of it depends on your food habits and health condition.
100 kcal = 2,000 paces = 1.6 km
1 kg = 140,000 paces = 7,000 kcal = 112 km
# Ways to prolong your walks
Try not to drive everywhere, but if you have to, park far away from your destination and take the stairs wherever that’s an option. This will encourage more walking. Stop using elevators and escalators. If you have a dog, play with him or take him on long walks.
# Make your walks more interesting
You can always take a friend with you if you don’t feel like walking. Good company almost always makes walks more interesting. Listen to music or audiobooks while walking. Try exploring – take new routes and walk around unfamiliar places.
# How to walk correctly
Everyone walks in different gait lengths and uneven paces. Measure your pace length by counting your steps within a distance of 10 to 20 meters. Convert the distance in centimeters and divide it by the number of steps.
– Less than 70 paces/minute
Such pace is recommended for people recovering from a heart attack or suffering from severe angina.
– 71-90 paces/minute, 3-4 km/h
This pace is recommended for people with cardiovascular diseases.
– 91-110 paces/min, 4-5 km/h
This pace is suitable for any healthy person.
– 111-130 paces/min
This is a power walk. It’s great for the body but difficult to maintain for a long time, even for a healthy person.
# Rules for walking
Try starting with a light load, maybe a small backpack and gradually increase duration and pace of the walk. Increase the length of the walk then the tempo. Remember regularity is the key, walking once a week won’t do you any good. If you can’t walk every day then try to do at least 2-3 times a week. Posture is very important while walking. Keep your torso and shoulders straight and your stomach sucked in.
Always consult your physician before attempting a workout. Slow relaxed walking over short distances is useless. In addition, unplanned long and fast walk may be harmful to your health.
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