Depending on how often you walk, you can lose up to one pound per week, amazing right? In five months, with regular walking, you can lose more than 20 pounds without going to the gym or following a strict diet. Walking is highly beneficial for toning the muscles and bettering the overall health while losing weight. Below, we’ve prepared a very beneficial workout routine that will help you implement walking into your daily life.
Walk and Lose Weight
If you walk with a speed of 4 miles per hour, you can burn around 400 calories. Additional 3 miles will help you burn 300 calories more. A pedometer is a great device to help you keep track of your progress. This gadget can be placed onto the outfit near the hip region and it has a lot of features, like counting your steps.
To find out how many miles are need to lose additional pounds; you need to find out how many you’re covering in the moment. Hence, an average individual needs to take 2000 steps in the average mile to lose weight. One mile helps you burn 100 calories. Besides keeping track of your steps, a pedometer is good because it also tracks the number of calories you burn and the miles you walk daily.
A mile- 2000 steps and 100 calories
A pound- 3500 calories
1 pound per week- 500 calories
10000 steps daily-1 pound per week
How to Incorporate Walking to Your Daily Life
- Instead of a car or a bus, walk from home to work and vice versa
- When you’re going somewhere with a car, park it further and walk to your destination
- Instead of the elevator, take the stairs
- Walk your children or grandchildren to school
How to Make Walking More Interesting
- Take different routes
- Listen to music
- During winter, you can walk on a treadmill placed in front of a TV or a window
- Invite your partner, friends, or family members to join you
When you’re walking with the purpose to exercise, focus the eyes about 100 feet forwards, hold the chin up, squeeze the glutes, and pull in the abdomen towards the spine.
How Often to Walk
Walk 3 days per week for 15 to 20 minutes and gradually increase the routine until you walk 30 to 60 minutes daily, every day.