Exercising and adjusting your diet is the best way to lose weight. However, you don’t have to go to the gym to exercise. Walking is an easy way to stay fit and can help you lose weight as effectively as high-intensity workouts if you know how to walk correctly.
Rachel Lovitt, a comprehensive fitness trainer in the US, says: Walking is a full-body exercise. It is not only good for the cardiovascular and muscular systems, but also for blood circulation and the brain. The arm movement while walking also helps connect the two hemispheres of the brain.
Below are walking techniques that can help you burn calories more effectively:
Alternate between fast walking and running
Walking in intervals alternating between high and low intensity helps keep your body active. Combining intervals of fast walking with short running or faster walking signals your body to have a faster metabolic rate than a steady pace. This alternating technique also has metabolic effects even after you have finished exercising.
You can start with 5 minutes of slow walking as a warm-up. Then increase the pace for about 3 minutes, followed by maximum speed for about 30 seconds, and then return to a moderate pace. Repeat this sequence.
Gradually increase the number of steps
Rachel MacPherson, a fitness expert in the US, suggests starting with at least 2,000 steps and gradually increasing the number of steps to 7,000. After 1-2 weeks, increase the number of steps further. Then, set a goal to achieve about 10,000 steps per day, which is about 8 km, and increase if possible.
Walking in place
If you cannot walk outside, you can perform the technique of walking in place. Start with a slow pace for about 8 minutes, then walk quickly for as long as you like, and finish with 5-8 minutes of slow walking. You can do this right in your house or yard without any assistance.
Keep the total walking time per session between 30-60 minutes. Listen to your body to make adjustments and increase the duration appropriately for your fitness level. If you can walk uphill, take advantage of the slopes in your apartment complex or the streets, as they are also very effective.
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