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Decrease Your Scale Number by Walking

By Rachel Carver

Being intentional about movement is a great way to create healthier versions of ourselves. Just five minutes of daily walking can combat the negative effects of too much sitting. A 10-minute daily walk may help lower your risk of osteoporosis. When it comes to weight loss, the CDC recommends 150 minutes of at least moderate exercise per week, which translates to one 30-minute walk five days per week.

Walk for 30 Minutes

You don't have to create a massive calorie deficit or run a 5K to lose weight. Some people who do these things can injure themselves or become fatigued, which can bring the weight right back.

Exercises such as walking for 30 minutes can drop your scale number, as long as you do it consistently. You will still need a small calorie deficit with this exercise for weight loss. High-intensity workouts such as running and high-intensity interval training stimulate the appetite, making you more likely to overeat. Walking is not as intense, which can decrease your hunger, helping you stick with your nutrition goals.

Brisk walking for 30 minutes each day will burn about 150 calories. Sticking to this habit all week will burn 1,050 calories. You need to burn 3,500 to lose one pound, which would take about three weeks following this walking regimen.

Anyone can walk. Regular walking has many benefits, including:

  • Increased energy
  • Improved stress management
  • Decreased risk of health conditions such as type 2 diabetes and high blood pressure

This walking schedule sets you up to lose about 15 pounds a year. If you want to increase this weight loss, incorporate these healthy habits into your weight loss plan.

Shave Calories From Your Diet

Nutrition influences results. Start by skipping one snack per day. Don't focus on cutting everything out all at once. Reducing your calorie intake by 150 calories while adding 200 daily exercise calories can help you lose about three pounds per month.

Challenge Yourself

Increase your calorie burn by making your walks more challenging. Climb stairs and hills. Wear a weighted vest. Increase your pace. Challenging your body can shed more pounds.

Add Other Activities

Mix up your workouts with other exercises such as strength training or yoga. Just 15 minutes of strength training before or after a walk can build muscle and help you burn more energy. Stay active outside of exercise. Park farther from the door of the store. Take the stairs instead of the elevator. Combining these healthy habits will drop your scale number.

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

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