Walking And Weight Loss

exercise, in any form, needs persistence and the right effort to be effective. Walking can be a very effective method of weight loss, provided the right effort is made, and it is coupled with an appropriate Diet.

For walking and weight loss to work you must expend more energy from your body than you?re putting into it. For instance, if you are losing 100 calories each day walking, but increase your intake of calories by 100 calories each day, there will be no effective weight loss. And on an average, it takes 3500 calories to burn 1 pound of fat from your body.

In order to succeed at walking and weight loss, set a reasonable target ? it is not recommended that one lose more than a few pounds a week. Examine your lifestyle and make modifications to your diet. Simple modifications can add up. Cut out excessive fat from your diet, and replace it with healthy foods. It is natural to feel hungry as you burn more calories everyday, but try and eat foods that don?t add on the pounds unnecessarily.

Set yourself a walking and weight loss goal, breaking it down calories, duration and speed. It is important not to exert yourself too much, or your whole effort will prove to be counter-productive. Starting with a moderate pace, increase it as the weeks go by and level it off by walking for about an hour each day. During this one hour of exercise, step up the intensity as you go along ? by covering more miles per hour, or adding weights to your body while walking, or walking uphill. The greater the intensity of your workout, the more calories you will burn. Similarly, a heavier body will burn more energy, so adding weights can greatly aid you in losing more weight.

Aside from exercise, another factor that will be instrumental in helping you lose weight is the right mental attitude. Without that, you?re most likely to abandon your walking and weight loss efforts mid-way, or grudgingly carry out your routine which is not really helpful. Each morning, remind yourself of the end goal ? what is it that you are trying to achieve and why. Tell yourself of the immense benefits of your daily walk ? a healthier body, a healthier mind, weight loss, more self-confidence and a much better sense of well-being.

Walking Your Way To Physical Fitness

If you feel that you are sitting way more than you used to and your middle body part has gotten a little bigger, or maybe you have discover that lately you are getting winded just walking up a few steps. You’ve noticed that you are not as physically fit as you once was and it’s time to do something about it, but what where do you start?

For most people who are not in shape, walking is the way to go. Certainly, it’s not as exciting as running a marathon or entering a body building contest, but lose weight by walking can get you fit.

1. First check with your doctor about starting a walking program. Your doctor will probably give you an exam and maybe do an electrocardiogram (EKG) to determine that you are healthy enough, and then give you his blessing.

2. Before you take your first step, get a good pair of shoes that are made for walking. Sporting good stores have shoes for every activity, pick a pair that are designed for walking that feels good on your feet. These shoes will give you the proper support you need.

3. Dress yourself in layers and make sure your clothes are comfortable. If you wear layers, you can take off items and put them on again depending on what the weather is and how much you are exerting yourself.

4. Start out gradually; you don’t have to walk miles and miles on your first time out. A comfortable walking speed and shorter distance to start will keep you from quitting before you have really begun.

5. Try different routes and add variety when you are ready, integrate some hills, swing your arms, and or carry hand weights. This will not only keep you interested but help you becoming physically fit faster. Get a step counter and attach it to your pants. This little low-tech gadget doesn’t lie, it will tell you exactly how many steps you have taken every day. Whenever the weather is foul, find a mall to walk in or use a treadmill at a gym. Don’t let the weather be an excuse to skip a day.

6. Make your walking program more enjoyable, walk with a companion and keep up a lively conversation. Just keep an eye on your walking speed because it seems the better the conversation, the slower the walking gets. If you don’t have someone to walk with, consider bring a radio or have a small portable CD player to keep you company.

If you you are out of shape, lose weight fast and safe by walking may be just the solution for you to get back into physically fit again. Not only is walking good for your physical health, it can be fun and help you feel good about yourself.

Nordic Walking Weight Loss

Nordic Walking is fitness walking with the use of poles. Unlike trekking, it requires the poles to be placed at 45 degrees to the ground to give a more propulsive effect with the ground when pushing through the poles.

Ordinary walking is a great way to start being more active but to keep improving you will need to walk for longer or to go faster ? that’s where Nordic Walking comes in.

By using the poles you use more muscles which significantly increases the amount of calories burned without making you feel you are pushing yourself too hard. The poles actually help to propel you along so you could be working as hard as if you were jogging but will feel comfortable, not too breathless and there will be no strain on the knees and joints that can sometimes occur with more vigorous exercise.

Nordic Walking burns 20 – 50% more calories than normal walking at the same speed. In a recent article it was shown that Nordic walking can mean an increased exercise intensity of 67% than normal walking at the same speed! This article covers the reasons behind Nordic walking’s excellent weight loss properties allowing us to burn more calories without the increased effort.

This means that rather than burning around 300 calories per hour when normal walking you could have burnt 400 plus per hour by using Nordic walking poles! This exercise plus a good Diet will undoubtedly result in excellent weight loss.

I recommend that you should Nordic walk for 45 minutes to an hour 4-5 times a week. Because the exercise will be carried out at a low to moderate exercise intensity, more fat will be burnt as fuel than carbohydrate and you will not get the feelings of muscle soreness and fatigue. When you Nordic walk, the workload is spread out across the whole body meaning less stress is placed on the joints of the lower limbs and lower back. This also contributes to a reduction in muscle soreness or aches and pains.

?Advantages of Nordic walking include exercising outdoors, you can exercise alone or with friends and family, you can do it anywhere and you can enjoy the wildlife and natural beauty of the surroundings at the same time. You can enjoy Nordic walking whatever your age or fitness level.

The Magic of Walking and Weight Loss

Walking is one of the recommended exercises if you want to have a healthy hearty lifestyle. It is also one of the weight loss exercises that offer an option to boost the calorie deficit essential to bring on weight loss. Just merely walking can make you loss your weight because its goal is to reduce your fat deposition and preserves your lean muscle. It is very helpful in maintaining body functions as it uses energy everyday upon doing your exercise.

There’s no question in the effectiveness of walking as a form of exercise. What is better to ask is, how can we perform this type of exercise to make it more effective especially in losing weight or just simply,which is healthier; faster walking or deliberate walking. It is better if you do this exercise for about 30-60 minutes, resulting into more burn fats and can build muscle to speed up your metabolism. Aside from that, an hour a day will lessen the possibility of heart disease, breast cancer colon cancer diabetes and stroke. This is the magic of walking in your aim to loss weight.

Each form of walking has small advantage over the other this is according to their effect in your physiological function. When you do fast walking, it has good effect in your cardiovascular system. It helps in improving your heart condition and raises your suitability level. These changes in muscle tissue may not be that visible but has great effect in terms of calorie expenditure. As you do this type of walking, you’re using more muscle groups which cause more calories to provide these muscles, resulting to major calorie use overtime. When you do slow walking, it grips accelerations on and off that use energy. The advantage of this walking is that, it increases your body’s endurance.

Endurance is the ability to do all the tasks before you get tired. If you have high endurance, you’re able to do tasks longer. Slow walking also make muscles tone up as well and you don’t get exhausted hastily as your physiology gets used to supply energy and eliminate the lactic acid build up in your body. The more you walk, the more calories are burn. There are so many benefits that you can get when you do walking as a form of your weight loss exercise. It has a higher percentage of fat burned compare to other exercises. It increases your health and fitness, boosting your energy and decreasing the risk of acquiring diseases as mentioned above.

It is recommended that after walking, you expend another 5-7 minutes slowing down from the exercise. You do stretching and allow your muscles to cool slowly. Do not just stop abruptly. Remember, burning fat necessitates the body to work out at lesser levels of exertion and numerous other exercises don’t permit this fact.

Walking is said to the best exercise to help you control your weight aside from it keeps your body in good physical shape. You have to remember that when you do this exercise, the result is not instant. For you to have permanent weight loss, you have to do it consistently. You have to make sure that when you start off with an exercise; choose what will help you burn fat directly. The one that helps you to develop fitness levels leading to higher calorie burning that later on will result into speeding up of weight loss. This makes walking the best exercise.

Treadmill Walking: 5 Tips To Supercharge Your Calorie Burn

Treadmill walking is one of the easiest ways to get in shape and burn fat. In fact, mile for mile, you can burn as many calories walking as you would jogging. Walking is also one of the best stress relieving exercises and anyone can do it, regardless of fitness level.

Want to start a treadmill walking program? Here are 5 tips to help you get the most walking bang for your buck:

1) Get your arms pumping.

Bring your upper body into your workout by pumping your arms. This is an easy way to burn more calories while walking. If you want to tone up and use more arm muscle during your workout, try carrying 2 – 5 pound handweights.

Bonus Benefit: pumping your arms propels you forward and helps you move faster – which means more distance covered and more calories burned!

2) Build in incline intervals.

Walking on an incline is one of the fastest ways to drastically skyrocket your calorie burn. But you don’t have to spend your whole workout on an incline. Try building in 30 – 60 second intervals of incline walking on your treadmill every 5 to 10 minutes.

If you’re walking outside and can’t control your incline, try stopping every few minutes and doing 10 – 15 squats or lunges to tone your lower body.

Bonus Benefit: Building in intervals will also help your body continue to burn calories post-workout.

3) Increase your pace, not your stride

Got short legs? No problem! Instead of increasing your stride (and possibly pulling something), increase the number of steps you take. This also increases your speed which means more distance covered and more calories burned.

4) Invest in a pair of excellent walking shoes

Walking in poor shoes can cause damage to your feet, knees, hips, joints and back. Wear poor shoes and you may not be walking for a long time!

If you want to feel great after a walking workout (and be ready for the next one tomorrow), make sure you have the best possible walking shoes you can afford.

Bonus Benefit: A solid pair of walking shoes can actually help you lengthen the time that you walk, which again means more calories burned.

5) Take plenty of time to warm up and stretch to avoid injury.

Walking is one of the best exercises you can do for stress relief and long term fat loss. However there’s this little thing called shinsplints that can threaten to put you out of walking commission for a while.

Many walkers and runners struggle with this problem. This constant repetitive flexing of the shin muscle can create soreness when a walker increases their speed or distance.

To help ward off shin splints or other muscle injury, take plenty of time to warm up before you really get into your workout.

Also, make sure you stretch. Pointing and flexing your foot helps stretch and build the shin muscle. Ankle rotations also help with this. Stretching properly will definitely keep you happy and walking for a long time to come!

So there you have it – 5 essential walking exercise tips. Keep these in mind and you’re guaranteed to enjoy many stress-relieving, fat burning walks!

Walking To Lose Weight ? Can Walking Really Help You Lose Weight

Okay you want to lose weight and you know you will have to exercise if you really want to shed the pounds. But do you have to become a body builder or a triathlon athlete to lose the weight and keep it off? Well?relax, the answer is no. It might be as simple as walking to lose weight. Let’s find out?

You have probably seen people walking around the malls, on bike paths or at lunchtime. You may have asked yourself “can walking really help you to lose weight?” Guess what?it can!

The exercise to round out your weight loss plan may be as simple as walking a couple days each week. Walking is not only good for weight management but for your heart, cardiovascular system, joints and muscle tone. Here are a few benefits walking can bring to your weight loss goals.

1. Walking burns more calories than you may think.
Walking burns almost as many calories as jogging, yet it is much easier on your joints. Here are some examples. A 150-pound person walking moderately (2.5 mph) for 30 minutes will burn 107 calories. If the same person walks for 45 minutes, he/she would burn 160 calories. You can calculate how many calories you will burn by using a “calorie calculator” which can be found free online. You will need to know your walking speed, weight and amount of time you will be walking then it will calculate the number of calories burned for you.

If you are unsure about your walking speed, try walking on a treadmill with no incline for one mile to see how long it takes. If you do not have access to a treadmill measure off one mile in your neighborhood with your car, walk it and note the amount of time it took you. Once you know the amount of time it takes you to walk one mile, you can calculate your walking speed.

Now divide 60 by the number of minutes it took you to walk one mile. Hence, if it took you 15 minutes: 60 divided by 15 = 4 mph. If it took you 20 minutes: 60 divided by 20 = 3 mph. If it took you 30 minutes: 60 divided by 30 = 2 mph.

2. You can increase your metabolism by walking.
Not only does walking burn calories, but it increases your metabolism for up to 12 hours after you walk even as little as 2 miles. If your metabolism seems to be slow, here is your chance to up it just by taking a daily walk.

3. Appetite reduction.
Do you seem hungry all the time no matter how much you eat? Walking may be the answer you need. Aerobic type exercises like walking have a tendency to suppress the appetite. One of the last things you will want after a good brisk walk is a heavy meal. If you do feel hungry after your walk, try drinking water first. You may be more thirsty than hungry. If water does not work, then you may be walking too fast and not really in the fat-burning zone. In this case, slow your walking pace.

These are just a few tips to help you learn how walking to lose weight can be beneficial. Want to know more?read on.


Walking is an excellent approach to losing weight at a healthy pace, conferring benefits that range from reduced stress to reduced risk of heart disease and other health problems. However, many habitual walkers eventually see diminishing returns from their efforts and hit a plateau.

The following tips can help you maximize weight loss from your walking routine:

?Go faster: Whether you walk a mile or run a mile, you burn roughly the same number of calories, but picking up your pace on your daily walk can allow you to cover more distance in the same time, resulting in a higher number of calories burned and greater weight-loss results over time. You don?t need to ?speed walk,? but walking at a brisk pace is likely to pay much greater weight-loss dividends than a mere casual stroll. If you are in good shape, you might also want to consider running for intervals and then stopping to walk ? the start-and-stop effect mimics the kind of ?interval training? that elite athletes use to increase their conditioning.

?Walk first thing in the morning before breakfast: exercise before breakfast can allow your body to burn as many as 30% more calories with the same amount of exertion. Just make sure you don?t use the extra burned calories as an excuse to eat proportionally more food, or you are unlikely to see much benefit. Do not eat beforehand, but you should drink a tall glass of water in order to avoid becoming dehydrated.

?Take the high road: Walking uphill gives your calorie-burning an additional boost, and it also works different muscles than walking on a flat surface. You don?t have to find a mountain to climb ? even low-grade hills can be enough to kick your walking routine up a couple of gears.

?Swing your arms: Without looking silly, swinging your arms while walking at a vigorous pace can add an extra 10% or more to the total number of calories you burn, which can add up to quite a few extra lost pounds over time.

?Breathe deeply: In order to burn oxygen your body needs to draw on its deposits of fat for energy, and the more oxygen you introduce into your system through deep breathing while you walk, the greater the potential increase in weight loss. Deep breathing can also help relieve stress and increase your energy levels.

By following the five easy pointers above, you can significantly increase the amount of fat you burn just by walking around the neighborhood.

Walking Exercise Is Good Among All Exercise

A big study that has been following over 13,000 nurses since 1986 found that those who were healthy and exercising or walking for exercise in 1986 were less likely to have any of 10 major diseases or have had heart surgery by age 70. They also were less likely to have cognitive impairment, physical impairment or mental health problems.

A warm core makes your muscles and joints more supple, which help you, avoid strains and sprains. That makes afternoon or early evening ideal for exercises that tap your muscles, like strength training, stretching, and interval workouts.”Increasing energy expenditure from walking was associated with a similar elevation in odds of successful survival, as those who got more exercise, according to the conclusion of the paper published on the findings of the Nurses’ Health Study in the Archives of Internal Medicine, provide evidence that higher levels of midlife physical activity are associated with exceptional health status among women who survive to older ages and corroborate the potential role of physical activity in improving overall health.

This is great confirmation that beyond helping manage your weight, walking and exercise is a great retirement investment! Even if you can’t put much money into savings, you can save up a nest egg of health for your later years.Walking has long been considered to be one of the more beneficial things we can do to extend our lives and health. With a form of exercise as easy as walking, you would think that more people would join in. While certainly more people are walking on the whole, a great many people that could be are not. Why is this? Most of the time, it is simply because they do not have a plan. This article will lay out a plan that most anyone can do, and show you how to get the most bangs for your walk.As with any walking or exercise regimen, it is important to first consult with your doctor and make sure you are healthy enough. Please check with your doctor before attempting this walking regimen.

The first thing you should do is to gauge your current walking ability. That is, how far can you walk without stopping? How fast can you walk without becoming winded? These are important factors in figuring out an effective walking regimen. Consider your initial walk to be a baseline for your plan.Head out to a measurable walking area such as a track, and walk as far as you can at regular speed. Make sure you warm up first by stretching and loosening up the muscles. At regular speed, walk for as far as you can. When you do get tired or winded, then you should mark down the distance that this occurs. On a separate occasion, go out and test your walking speed. A good distance is to walk a mile, and do it at a good clip. Time yourself for this walk.

Now that you have a couple of baselines, you are able to set up a walking regimen that can work for you. A good start up regimen with walking is to walk about four times per week. If you walk effectively, and get your heart rates moving, then four times per week is a great start. Two of these walks should be quick walking, and two should be more distance oriented. Take your baseline speed number, that is how long you can walk quickly, and add a couple of minutes each time you walk. As for distance, you should walk an extra tenth of a mile, each time that you walk.

It is important to schedule this walking regimen and that you do not depend on just ?finding the time? to walk. If you do the latter, you will quickly see that the time does not materialize out of the air. You have to plan for it.
Another key to success is to make sure that you bring along plenty of water, and that you do not walk during the heat of the day. Walk early in the morning or in the evenings. The last thing you want is to give yourself a heat stroke while trying to improve your health. Get yourself a mile counter, as well as a pulse monitor. These are highly effective at monitoring what you have done, and will help you stay focused on the goal.

There will come days when you are unable to keep your schedule. It is important during those times to try to find the walking throughout the day. Instead of taking elevators, take the stairs. Instead of riding to the diner from work for lunch, walk the two or three blocks. There are plenty of opportunities to walk if you seek them out. Give yourself as steady of a regimen as possible as your body will get used to it.

Once you are in a walking regimen, then you should constantly be challenging your best. You can always up your goals if you find yourself walking faster and farther. Do not try to overdo it in the beginning, however, or you could injure yourself.

Health Benefits of Exercise and Physical Activity:

Reduce the risk of premature death.
Reduce the risk of developing and/or dying from heart disease.
Reduce high blood pressure or the risk of developing high blood pressure.
Reduce high cholesterol or the risk of developing high cholesterol.
Reduce the risk of developing colon cancer and breast cancer.
Reduce the risk of developing diabetes.
Reduce or maintain body weight or body fat.
Build and maintain healthy muscles, bones, and joints.
Reduce depression and anxiety.
Improve psychological well-being.
Enhanced work, recreation, and sport performance.