Jakarta, goldensamoyed Indonesia
—
Walk
could be the simplest method to
lose weight
.This activity is very easy and practical to do anywhere.
With only comfortable shoes, you can walk anywhere.Walking also has minimal risk of injury, so it is suitable for all ages.
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Even if you can’t leave the house and there’s nothing
treadmills
, you can do walking exercises on the spot
indoors
.
By walking regularly, the body can burn calories which helps the weight loss process.
Quoting Healthline, walking around 1.6 km can burn an average of 100 calories, depending on gender and body weight.
The amount of time that is considered sufficient for walking is 30 minutes in one session.Go for a walk at least five times a week.
How to walk to lose weight
For maximum results, it is not enough to just walk normally.You need to know how to walk properly.
Summarizing from various sources, here are ways to walk to lose weight that you can try.
1. Set your walking speed
If you are not used to it, start walking at a slow speed.Then gradually increase your walking speed.
You can also combine brisk walking and leisurely walking alternately in one session.This method is known as
intervals
walking
which effectively encourages burning more calories.
2. Walk on uphill terrain
Walking on uphill terrain can increase exercise intensity.You don’t need to go all the way up the mountain.The uphill area around the house can also be a place for you to practice walking.
If you want to practice indoors,
treadmills
with features
incline
could be an alternative.
Walking uphill not only burns more calories, but also strengthens your leg and core muscles and improves cardiovascular stamina.
3. Try walking backwards
Backward walking trains different muscles than regular walking and can improve balance and body coordination.Apart from that, walking backwards also burns more calories.
Quote
Good Housekeeping
, a study shows, walking backwards can help reduce pain and improve physical function, especially for people with knee osteoarthritis.
So, there’s no harm in including a variation of walking backwards when you’re walking.Just pay attention to the area around you, so you can walk back safely.
Check out other proper ways to walk on the next page.
4. Carry light loads
To burn calories more effectively, try carrying weights when walking.For example, carrying bags filled with items or using hand and ankle weights.
This additional load is effective in increasing calorie burning and training muscle strength.Start with light loads so your body can adapt and avoid overloading which can cause injury.
5. Combine with jogging
Walking alone can help you lose weight, but more optimal results can be obtained by adding regular jogging sessions.
Jogging can increase your heart rate and speed up calorie burning.This makes the weight loss process more effective.
6. Raise your knees when walking
Adding knee raises while walking can increase the intensity of the exercise.This movement also trains the body’s core muscles and helps burn more calories.
Try varying the movement by lifting your knees as high as possible alternately when walking.
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7. Finish with a stretch
After you finish walking, take about five minutes to stretch your muscles.
Static stretches such as stretching the quadriceps, hamstrings, and triceps can help prevent injury and speed muscle recovery.This habit also increases body flexibility.
8. Vary walking routes
Walking the same route can make exercise feel monotonous.Tips from
Eating Well
, try changing or even adding walking routes several times a week to make it more fun and challenging.
Use a fitness app or activity tracker to monitor distance and calories burned.So, you can see real progress.
By following several ways of walking to lose weight above, you can get maximum and more enjoyable results.Good luck!
The Right Way to Walk to Lose Weight
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