Want to lose weight by walking every day? then see how to start an effective walking exercise?
Yes! Just walking every day can actually help you lose weight and tone your body. Walking is natural and the easiest form of exercise. You really do not need any equipment or special training
To start an effective walking exercise is actually just a few steps.
- A good pair of comfortable sports shoes.
- Comfortable clothing.
- A good meal plan.
- Fitness band.
- Discipline and consistency
How long to walk every day to notice a significant weight loss?
We have been generally advised to aim for a brisk walk of about 30 to 90 minutes for most days in a week to notice a significant weight loss. You can aim to walk more on some days and less on other days, but the subtotal walk time for every week should be at least 150 minutes (Approx. 2.5 hours).
One should endeavor to walk fast enough to be in your moderate-intensity exercise zone at 60 to 70 percent of your maximum heart rate. You can use a good fitness band to monitor your heart rate to ensure you are exercising at a moderate intensity.
If you intend to start a walking exercise, consider trying a shorter period of walking and steadily build up your walking time. But try not to skip more than one or more days in a row as consistency is necessary for burning calories and improving your metabolism. Now the next question is;
What can you expect from a good walk plan?
According to the 21st-century health care in the U.S, you will expect to see the following changes from a good walk plan.
1. The loss of fat (not water or muscle)
2. A firm, healthy, well-proportioned body.
3. An increase in your metabolism which promotes fat burning and healthy lean muscle growth.
4. A healthy heart rate and increased lung capacity.
A healthy heart rate doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of the body.
5. Increase energy and less muscle fatigue.
Although you feel tired and burnt-out when you just start a regular walk exercise, over time you will enjoy increase stamina and less muscle fatigue.
6. Reduces your health risk.
A good walk plan reduces the risk of many conditions, including obesity, health diseases, high blood pressure, type 2 diabetes, metabolic syndrome, stroke, osteoporosis, and certain types of cancer.
7. It helps you live longer.
Studies show that people who participate in regular aerobic exercise live longer than those who don’t exercise regularly.
Also, read 10 things walking can do to your body.
Walking preserves lean muscle mass while helping you lose unwanted fat. Though walking will burn calories immediately; it takes approximately 18 minutes for any aerobic exercises to burn fat. According to the physician Katherine Zaretsky, R.D, L.D, if you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. To lose a pound a week, you generally need to eliminate 500 calories a day. And of course, the more you walk and the quicker your pace, the more calories you’ll burn. So the question is;
What are you waiting for?
Pick those nice pair of shoes that have been lying dormant and unused and start a walking exercise.
A walk is free, easy, exciting, and relaxing.
So here’s is exactly how to start an effective walking exercise that can help you lose weight and stay healthy.