So many people want to work out but don’t want to head to the gym. And no, it’s always out of laziness but because hitting the gym is costly. For those who are fortunate enough to afford a personal trainer, going to the gym is a great option but what about others who want to get fit for less? Walking is the answer. No gym required here!
Read on particularly if you have encountered multiple weight loss diets fail. Simple walking doesn’t only keep you fit but reduces extra fat.
Wait, Does Walking Help With Weight Loss?
Truth be told, no amount of walking gets you in shape unless you change your diet. It’s one of the most common working out mistakes – doing all the physical work and not changing your diet.
It’s high time you pay attention to your diet. Perhaps start a Keto diet but minus the keto diet mistakes. You may also pick any other diet.
Make a wise choice and the rest will follow. CDC recommends walking at least 150 minutes a week. If you do the math, that’s 22 minutes a day or 30 minutes 5 days a week.
Tips to Get in Shape Just By Walking
Without further ado, let’s see how you can get in shape by walking:
1: Walk the Right Way
It’s possible to lose 10 pounds a month by walking but only if you know how to walk. Fitness walking starts with a good posture. Stand tall, keep your back straight, head forward, and swing your arms.
The most efficient type of walk in the heel to toe walk. Here, you use your abs and hip flexors for moving forward. This type of running makes your fitness better.
2: Maintain the Right Speed
When you are trying to set a walking routine, it’s hard to keep the pace. So, start with a moderate speed say 140 steps per minute. After reaching a couple of miles, increase your pace. If possible, try speed walking as well. It focuses on your legs and improves cardiovascular health. While walking, keep on swinging your arms with each step.
When you are comfortable with the speed, start an interval walk. Complete 3.5 miles in 40 minutes by walking as fast as you can, and then switch to brisk speed. If your goal is building stamina, finish 3 miles in 45 minutes. On the other hand, if your goal is endurance, finish four miles within an hour. As you become more fit, keep on increasing your mileage.
3: Practice on a Treadmill
Most people have treadmills at home so for this, no gym required either. Walking or running on a treadmill stimulates how you walk or run outside. The incline feature on the machine can be compared to walking or running on a sidewalk into a motion that’s similar to walking on a mountain.
When you adjust the incline on the treadmill, it offers several benefits and intensifies your workout session. The higher you set the incline, the more energy your body uses. This activates the glutes, quadriceps, and calves. The benefit: you burn more calories and build cardiovascular health.
4: Add Weights
To add intensity to your walking routine, don’t mind adding weights. Weights keep the heart rate up and add strength training into your workout mix.
When you are walking on an incline, add dumbbells to tone up your arms and burn more calories. Carrying extra weights increases intensity and burns calories without extra effort. This healthy stress effect on your body builds endurance in the long run.
If you don’t have dumbbells at home, put some heavy books in a backpack, and wear it while walking. Make sure the extra weight you add doesn’t throw you off balance.
5: Take the Stairs Whenever Possible
This is the easiest if you want to enjoy the benefits of running but can’t go out. Whenever you find the opportunity to take the stairs, go for it. Your glutes will thank you for this little exercise. If it helps – climbing the stairs burn more calories per minute than jogging.
Some Things to Consider
Talk to your doctor before starting any exercise program even if it’s as simple as walking. Remember that walking is not the only option. You can also play tennis, ride a bike, go on a hiking adventure, and run or swim. When you can’t go outdoors, walk on your treadmill.
One thing should be clear now. No gym required to achieve your goals!
Even walking is good because this sort of meditation can improve the wellness of the mind as well as the body. As your fitness improves, increase the intensity of your walk. This does not imply that you walk longer miles, rather, it connotes that you walk with weights and increase your walking speed.