Is walking good for weight loss?
Walking can give you the intense workout required to help lose weight and get fit. If you walk a mile, you'll burn off 100 calories, no matter how fast you go, and walking a mile at a brisk rate takes about 15 minutes. So, if you walk for an hour, that's 400 calories. Do that 5 days a week for 4 weeks, and you will burn off 8000 calories, or about 2 pounds.
If you don't have time to walk for an hour, shoot for 30 minutes, but walk everyday. You will burn off more than 1 ½ pounds in 4 weeks and about 20 pounds a year, all without starving yourself. Simply stated, walk 2 ½ miles every day, and you won't gain an ounce over the next 10 years.
Besides losing weight, walkers have less risk of getting cancer and heart and lung diseases. Regular walking may even make you live longer, research indicates.
How to get started with walking
A good walking posture helps to boost your calorie burn and also prevent injuries. The following list includes some key points of good posture:
- Look six feet in front of you
- Keep your head level; align your ears over your shoulders
- Drop your shoulders and bend your elbows to an 85-90 degree angle
- Relax your arms and swing them like a pendulum
- Don't let your hands cross in front of your body
- Lift up and out of your hips to allow more swivel
- Push off with your back foot
- Keep your abs firm, but not so tight that you can't breathe
- Tuck in your pelvis slightly by bringing your belly button back towards your spine
- Point your knees and toes forward, keeping your feet parallel
- Roll from heel to toe; avoid falling to the inside or outside of either foot
Walking is one of the easiest and most beneficial forms of natural exercise, which also helps with weight management.
Why should you walk?
Walking regularly can lead to improved mental health, reduced anxiety, tension and depression, as well as an improved self-esteem.
If you walk regularly, you benefit from increased energy level and stamina, better sleep and you also lower your stress levels.
Your body likes walking. Your muscle tone in shins, calves and thighs will benefit, and your endurance can improve a lot by regular walking.
There are some indications that protein and exercise may be good for weight loss. Make sure you get enough protein. Treat yourself to a Nutriburn Chocolate or Vanilla high protein, low carb drink mix manufactured from sweet dairy whey using a cold ultrafiltration membrane technology. The whey contains nine essential amino acids (the ones that do not come from diet).
Have a look at some of the informative exercise books available on our website. You are bound to found one that suits your needs.
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Besides walking, running is a very effective way to lose weight as well. Not everyone is able to run, due bad knees or other issues. However, if you are healthy and interested in starting a running schedule, we have an article with a 10 week beginner running program, written by an exercise expert and coach we personally know and trust. Have a look.
As with all forms of exercise, you should first consult your doctor before you start a program.
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