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Lose Weight With a Walking Program

By Rachel Carver

Losing weight is not a fast process. It takes time and a dedicated plan.

However, if you are looking for an easy and effective workout, starting a walking program can help you decrease your scale number. Walking does not require much equipment. You can start anytime, regardless of your fitness level.

Read on for ways to lose weight by walking.

Walk More Throughout the Day

Power-walking is a great way to get in shape. Start with a 30- to 45-minute daily walk to lose weight. Increase the calorie burn by including some additional 20-minute walks. Here's how to add these shorter walks.

  • Walk after a meal to control your blood sugar, prevent cravings, and boost your metabolism
  • Walk between errands that are a mile or less apart
  • Walk if you are stressed or frustrated to increase your step count and improve your mood
  • Take the stairs whenever possible

Increase the Intensity

If you begin with leisurely walks, try to gradually increase the speed. An Ohio State University study also found that varying your walking speed during your workouts can burn as much as 20 percent more calories than keeping a steady pace.

Jog for 30 seconds during each five minutes of walking. Follow this with 30-seconds of recovery before you resume your normal walking pace. Remember recovery time is just as important as the rest of your workout.

Find a Hill

Finding a hilly hiking trail can give you a new view and include some intervals. Uphill walking can also burn more calories and tone your muscles.

Use Your Arms

Extra arm movements might not feel natural and can look funny. But doing this will quicken your pace, work your upper body, and burn more calories.

Focus on Form

Correct posture can improve your workout and calorie burn. It can also prevent fatigue and decrease your injury risk.

Relax your back. Stretch your spine and keep your shoulders in a neutral position. Focus your gaze on the horizon to keep your neck and head positioned properly. Your heel should also strike the ground before the rest of your foot to minimize joint stress.

Make a Step Goal

Goals can help you stay motivated. Walkers can work to increase their daily step count. You will burn more calories with more steps. And shortening your stride can quicken your pace and increase your step count.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Caldwell, N.J.

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