Walking Is a Natural Way to Lose Weight


When it comes to weight loss physical exercises are always considered as the best and healthiest way to achieve the goal. Those who want to do it fast go for aerobics or any other intensive activities, but, in fact, it can be done with less effort and in a more affordable way.

Walking is a low-impact exercise, but it is a very beneficial activity for weight loss, blood pressure, cholesterol balance and many other health factors. It is one of the most natural forms of exercise which works the body gently and effectively. In addition, walking does not require practice and it is absolutely safe. A person can walk without wearing special uniform, putting on helmets and safety pads for knees and elbows. This exercise is available anywhere: inside and outside, on sidewalks, on walking trails in parks, along the road, around somebody’s yard, etc.

Although it is that simple, there are a few tips that could be followed for better performance.

•    Wear comfortable walking shoes and suitable clothing. It is not going to hurt if a person has a walk while wearing business attire, but it is more convenient to move in something more sporty and loose. In addition, special walking shoes are designed for proper way to set feet on the ground. This gives a feeling that the person walks barefoot because nothing (heels, wrong type of sole, uncomfortable material, tightness) makes it uncomfortable to walk. It is always important to wear appropriate clothes for the weather if the person is planning to walk outside.
•    In order to be well prepared for walking, it is recommended to warm up before starting. It can be a walk also, but do it slowly for about 5 minutes till all the muscles feel ready to move faster without pressure. It is also fine to walk in place before starting the actual workout.
•    If muscle cramps are your permanent problem, do not forget to stretch right after warming up. Work all sets of muscles that have to be involved in walking: calves, hamstrings, quadriceps, and side muscles.
•    Although walking is a natural form of exercise, many people do not do it as often as they should because the development of civilization made us eliminate the need to walk by creating vehicles, driving carts in stores, drive-through pharmacies and restaurants, etc. This is why for some people walking is irregular and their bodies would not accept it as easily as they otherwise should. If walking is rare for you, start with short distances and slow pace. Gradually, after you feel more comfortable, go faster and increase the distance.
•    Measuring the intensity of the workout is also important. Check your heart rate from time to time to see if the body accepts the intensity of the walk without stress. Having control over heart rate also gives an opportunity to increase the workouts or to slow down if necessary.
•    Walk as much as you feel like with normal to fast pace, but after finishing the workout do not fall on a coach as if the job is done. Cooling down is necessary to reduce stress on heart and muscles. Five minutes of slow walking, stretches or any other low-impact exercises will be a good way to restore the pulse to normal and prepare the muscles to rest.

Walking daily for 30 to 60 minutes burns a lot of calories, but in order to lose weight gradually try to keep two things in mind: set achievable goals and stay motivated.

As a rule people make two opposite mistakes with goals: they either set them too high dooming themselves to fail or the goals are too easy and then motivation disappears. Make a good schedule for every day and increase it slowly. If the heart rate allows, increase the intensity of the workouts even more. Proceed with the goals; do not stop on one achievement.

Motivation is the power that moves you forward. The decision to start walking has been based on some motive (to lose weight, to become more active, to breathe fresh air more often or alike). In order to keep the walking on regular schedule try several motives:

•    keep record of the progress to see how much you have done already;
•    vary the routes and investigate different places;
•    make it fun by bringing a friend with you or joining some health club.

Rebecca Valentine

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Posted on December 18, 2009 
Filed Under Fitness and Exercise, Weight Loss

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