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Walk to Lose Weight

By Rachel Carver

We know daily exercise is important for weight loss. We need to burn more calories than we consume on a regular basis to change the scale number. You might not need to become a runner or take up weightlifting to achieve your exercise goal. Making a daily stroll part of your routine can give you the results you want.

Just 30 minutes of brisk walking each day can burn about 150 more daily calories. Regular walks also combat a sedentary lifestyle. Too much sitting contributes to many health problems and increases the risk of developing health conditions such as:

  • Diabetes
  • High blood pressure
  • Heart disease
  • Depression

Incorporate daily brisk walks into your life to build a healthier version of yourself and drop some pounds with these tips.

Wear the Right Shoes

A great positive to walking for exercise is that all you need is a good pair of shoes. Invest in shoes with flexible soles that work easily on flat surfaces. Pick something with a low heel; you want comfortable shoes that do not rock sideways while you walk.

Pick a Route

Plan your route in advance. You do not want to end up standing in your driveway wondering which direction to go. Select alternative routes that vary in length, grade, and terrain to prevent burn out.

Find a Walking Buddy

Studies show a support group helps people lose weight and keep it off. An exercise partner will also keep you accountable to your goals.

Prepare for Weather

The four seasons mean the weather will change frequently. Plan morning summer walks before temperatures climb. Walk in cold weather in the afternoons after work, and invest in some comfortable, warm clothing to combat the cold.

Count Steps

Whether you wear an Apple Watch or use a tracking app such as MyFitnessPal, seeing your movement each day can motivate you to stick with your goals. Establishing a daily step goal can also set you up for healthier habits throughout your day.

Swing Your Arms

Fast arm pumping works your upper body while also increasing your pace. You can also burn 5 to 10 percent more calories during your walk when your arms move. Pump from the shoulder and hold your arms at a 90-degree angle.

Head to The Joint Chiropractic clinic near you to get your questions answered about diet and exercise plans. Whether you want to walk regularly or are looking for a more intense workout, The Joint team will work with you to create your customized plan.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Baltimore, Md.

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