Walking is a very simple, free and one of the easiest ways for you to get more active, lose weight and become and stay healthier.
Walking is often overlooked as a form of exercise, however, walking briskly can help you build a stamina base, burn excess calories and make your heart healthier.
You do not have to walk for hours and hours to begin with. A brisk 15-minute daily walk has lots of health benefits and is a great starting point to build from. If you’re not very active but are able to walk, increase your walking distance and time gradually. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly.
Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise.
Try to make walking a routine – for example, try to walk at the same time each day. Remember, you use the same amount of energy, no matter what time of day you walk, so do what is most convenient for you. This could be walking to and from work, walking the kids to school or going for a walk on your lunch break. At the weekend you could be more adventurous and consider a walk in the countryside, along the canal or doing a few laps around the local park – whatever works best for you.
Walking Goals For Beginners
Take it easy to begin with. Even though walking is low impact and causes less stress on the joints, muscles and ligaments – over doing it can cause discomfort and pain. Start of easy, get your body accustomed to the stresses of walking, then slow build up your walking distance or time spent walking. If you pretty inactive – then 10-15 minutes per day is a good starting point. If you are pretty fit, then you could go 30 minutes per day and at a much higher intensity,
Health Benefits To Walking
There are number of health benefits to walking that can lead to a much fitter you. Walking has advantages of other forms of exercise and requires very little specialised equipment unless you decide to take it to the next level and try Nordic Walking.
Burn Calories From Walking
Walking is a fantastic way to help you burn calories. Burning calories can help you maintain your current weight or lose weight.
The number of calorie burn you will depend on several factors, these include:
- Walking Speed – walking at a brisk pace requires more effort and will burn more calories
- Distance – sounds obvious I know
- Terrain (you’ll burn far more calories walking uphill than you’ll burn on a flat surface). Country walks across trail, hills and fields will require more energy than walking around a flat track or pavement.
- Your Weight – again it takes more energy to move 15 stones compared to moving 13 stones. So, if weight loss is a key motivator you will see some big loses early on. As you progress as a walker and become fitter, leaner – consider adding distance and/or speed to you walk to compensate for you drop in weight.