How to walk for weight loss

Walking is one of the easiest ways to increase your physical activity, lose weight, tone muscles and improve bone density. Here are some points to consider as you begin your walking as a workout journey.

The terrain

Before you start a walking regimen, you’ll need to decide where you’re going to walk. You’re probably reading this because you are tired of waking on a boring treadmill, so its it’s time to take it outside.

If you’re just starting out, you’ll want to stay on flat ground. However, if you’re more experienced you should attack more hilly terrain in your city. The next time you’re out shopping or going to work, be on the look out lookout for great places to walk in your area, including parks, college or high school track fields etc.

Your form and speed

Now that you know where you’re going to exercise, it’s time to think about your form and speed, so that you can get the most from your time.

Keep your back straight this will keep your strong and focused. To add intensity to your walk, bend your elbows and swing your arms from front to back (or to strengthen your neck and shoulders move them upwards and downwards). In terms of your core, you’ll want to engage your abs as you walk by squeezing your belly button inwards toward your spine between breaths.

As you begin your session, keep your pace slow for the first 3 to 5 minutes, so that you can warm up your muscles and respiratory system. After warming up, increase your speed to a brisk to moderate speed, depending on your fitness level.


Set a goal for how far you’re going to walk. As you become more confident in your abilities, progressively increase your distance each week. You may want to wear a pedometer to track your progress.


Since you’re leaving the comfort of your home or gym, safety is of the utmost importance. Avoid walking in dark, secluded places and bring a friend (or pet dog) along to share your new exercise experience. Wherever you walk, be aware of your surroundings and where comfortable clothing and shoes.

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