| With obesity at record levels, many look for ways to | | | | should be looking at the 4 miles an hour rate |
| exercise and lose weight without committing too much | | | | suggested earlier. After a few weeks, start increasing |
| time or dying of boredom on a treadmill. Luckily, in this | | | | the length of your walks. Remember, the longer you |
| article, I am going to show you how you can leverage | | | | walk, the more calories you will burn! In general, you |
| one of your most natural daily activities into actual | | | | should walk around 5-6 times a week to start seeing |
| weight loss! If you ever considered walking to lose | | | | results. |
| weight, then here's how you can get the most bang | | | | |
| for your buck. | | | | 3. Medical Preparation |
| 1. Posture | | | | Like any form of exercise, walking can be dangerous |
| Keep your back straight and your arms moving. Ideally, | | | | to your health if not done right. Breath deeply as you |
| you should be swinging your arms at a 90 degree | | | | walk and slow down (or stop) immediately if you're out |
| angle to the rest of your body. Avoid walking in curves | | | | of breath or start feeling dizzy. If you're out of shape, |
| and stick to a path that follows a straight line. Walk | | | | begin with walking sessions lasting 5-10 minutes. Do |
| briskly - take more shorter steps rather than big long | | | | some stretching before you start walking. Also, be |
| ones. 4 miles an hour is considered to be a good rate | | | | sure to always set goals for how long you want your |
| for weight loss. | | | | walking session to last or how far you want to get. |
| 2. Routine | | | | This will allow you to track your progress better as |
| For best results, making walking a regular activity. | | | | well as make walking more efficient. |
| Research shows that a healthy adult takes 10,000 | | | | As you can see, walking to lose weight is extremely |
| steps a day, which is what you should be aiming for. | | | | easy. Following these three simple steps will set you |
| Your walking sessions should be at least 30 minutes | | | | on a road to weight loss in no time. However, keep in |
| long. For best results, break them down into 3 stages - | | | | mind that it's unlikely you will ever lose weight by |
| warm up, brisk walk, cool down. The first and the third | | | | walking around. In other words, regular forms of |
| stage should last about 5 minutes each. | | | | exercise, just aerobic or resistance training, will still |
| During these stages, you should walk slowly, either to | | | | account for most of your weight loss. However, aside |
| prepare yourself for the second stage or to calm | | | | from them, walking to lose weight is a very nice |
| down after it. During the brisk walking stage, you | | | | supplement to your weight loss efforts! |