Looking for a weight loss activity that is enjoyable, easy on your joints and one of the safest forms of exercise?
Fact: Walkers have fewer incidences of cancer, heart disease, stroke, diabetes and other chronic diseases. They live longer and experience mental health and stress relieving benefits.
walk it off. Research continually shows fast-paced walking, when combined with healthy eating, is a highly effective for weight loss.
the goal: Aim for 30 minutes at power-walk intensity 3-5 days a week
If your schedule doesn’t permit long walks, no problem! BREAK IT UP into walking shorter periods of at least 10 minutes at a brisk pace.
Remember warm up is important regardless of how long you will be walking.
Walk it off.
How much will you burn?
This is determined by your weight + distance + speed. Walking can burn anywhere from 90 to 350 calories in 30 minutes.
Increasing the pace of your walk, will allow for more calories burned in less time.
Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism.
Regular walking is associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke, and improves bone strength and circulation.
Your walk schedule:
Warm up 5-10 minutes. Stretch. Walk at a brisk pace for 30 minutes. Slow to easy pace for 5 minutes. As you progress kick up your speed to a power walk.
Warm up 5-10 minutes. Stretch, walk at a brisk pace for 20min. Move your speed to a power walk for 20min. Slow down your pace to a brisk walk for last 20min, gradually ending in a stroll to cool down.
Chin up. Your gaze shouldn’t be aimed at your feet. Instead, focus on a point just ahead of you (This helps maintain a proper posture: keeps your stride long and your neck safely in line with your spine.)
Activate your core. Use your abdominals. Think about pulling your belly button in towards your spine. This also helps maintain good posture.
Think “heel to toe”. Your feet should never lift completely off the ground while walking. Try to land firmly on your heels and roll forward smoothly to push off with your toes.
Avoid “over-stride.” Increase the number of steps per minute to increase speed.
Stay relaxed. Avoid clenching hands or over-swinging your arms.
want to kick it up a notch?
Our favourite 3 ways to burn more:
1. Add hills. You will increase your calorie burn by nearly 20 percent.
2. Go off-road. Uneven terrain on trails or in parks will force you to work harder. (Watch out: uneven surfaces, or steep inclines can aggravate knee pain.)
3. Swing your arms. With elbows bent at 90 degrees and hands in loose fists, move your arms in an arc, keeping elbows tight to your body. (Remember: keep the swing to a comfortable height to avoid shoulder and neck strain.)
remember… moving at a fast power walking is still easier on the joints than running. It is an effective and safe way to work towards weight loss goals. Research continually shows fast-paced walking, when combined with healthy eating, is a highly effective for weight loss.