8 tips to follow when walking to lose weight

8 tips to follow when walking to lose weight
Image credit: NickyLloyd - Getty Images

Image credit: NickyLloyd – Getty Images

From Women’s Day

Over the past few years, walking and staying active have genuinely become popular. Reaching a certain number of steps per day and common walking challenges helped improve daily physical activity. In fact, the U.S. Department of Health and Human Services Adults are encouraged to move more and sit less throughout the day, and they urge that some physical activity is better than nothing. If you are trying to control your weight, walking can be a useful weight control tool. Here’s everything you need to know about walking to lose weight, including our tips and tricks for getting the most out of your steps.

The benefits of walking

Research continues to show that regular exercise in general is good for your health, but walking itself has many benefits, including:

  • Improve heart health: We know that Heart disease It is the number one killer in the United States, so preserving our hearts should be our top priority. Search It is suggested that walking can reduce the risk of cardiovascular disease as well as improve longevity.

  • Promote mental healthTaking care of yourself, mind and body is extremely important when it comes to wellness and overall health. Walking regularly can improve a Perception of the person It also helps reduce symptoms of depression and anxiety.

  • Fight obesityObesity puts us at risk of many chronic diseases, including heart disease, diabetes and even some types of cancer. Search Walking is shown to decrease in obese people and it also decreases with weight gain. Staying active is essential to help fight obesity and control your weight.

  • Maximize your NEAT: Thermogenesis of non-sporting activity (Also known as NEAT) is basically the energy expended for anything besides formal exercise and sleep. Walking, dishwashing, house cleaning and general movement throughout the day all contribute to the NEAT. If you are walking for weight loss, NEAT can be a great tool to help you achieve your goals. Over time, NEAT can really build up and that’s what I credit for helping me lose the last five pounds of my 30-pound ride. Walking multiple times a week can burn up to 200 calories. When everything is said and done throughout the week, it can create huge calorie deficits with minimal effort.

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Walking for weight loss tips

  • Check the weather: The last thing you want is to get caught in a rainstorm in the middle of your career (which has happened to me many times, so learn from my mistakes). I’d like to take a look at the weather report in the morning to see the best time to walk. If I usually walk around 5 PM but the weather report is expecting rain, I can reschedule my walk for lunch. Always carry a charged phone with you in case the weather changes and you need someone to pick you up.

  • hydrate: If you’re heading for a long hike, you’ll want to make sure you’re hydrated. Try to stay hydrated during the day and drink two cups of water at least 30-60 minutes before you walk so he’s out of your system (and you won’t have to use the bathroom). When returning from walking, be sure to drink a glass of water to rehydrate your body. Avoid any sugary soft drinks or electrolyte drinks; If you walk at moderate intensity, hydration will be fine to rehydrate the body.

  • Get the right equipment: Get rid of your old slippers and choose A good pair of sneakers. This will help determine the position while walking and can also reduce the risk of injury. Additionally, if you wear the right athletic shoes, this can help improve your strides and make walking longer distances more comfortable.

  • Focus on the shape: Walking by itself does not require much skill and is very natural, but certain poses and signs can help improve walking. Focus on keeping your chin up and your shoulders raised. Your core should be activated and your back nice and straight. Most importantly, you must engage your butt muscles with every step and try to think about bending your butt inward. You’ll want to land on your heels and roll forward to push your toes with each step.

  • Pick up speed: Walking in intervals is a great way Help you burn more calories And make your career interesting. When it comes to walking, there are three different types of steps: hiking (similar to window shopping, about 3/4 difficulty on a 10 scale), brisk walking (effortlessly here, about 4/5 difficulty), and vigorous walking (on a mission, about 3/4 difficult). 5/6 difficulty). Warm up for a walk, then aim for a brisk pace of walking, and push up to a vigorous walking pace every five minutes to raise your heart rate. Find out how long you can maintain a brisk pace, then try to increase it by a few seconds each time you take a walk. Vigorous walking for weight loss can make a big difference to your overall health.

  • Set a goal: How far can you walk in 30 minutes or one hour? In order to improve your walking pace, try to aim for 1.5 miles per 30 minutes and 3 miles per hour, which is a brisk pace of around 20 minutes per mile. If you can’t stick to walking for a full hour or 30 minutes, then do what you can – everything is better than nothing and can contribute to your daily steps tremendously.

  • Walking on a slope: If you are indoors, the treadmill will allow you to manipulate your incline and this can increase your calorie burn while you walk. If you are outside, try to choose a mountainous area to improve your career. Search It indicates that increased incline can enhance exercise intensity while reducing the impact on the legs and joints.

  • Walk with a friend: The accountability buddy can help you stay on track and make this daily walk non-negotiable. Try to find a friend, family member, or co-worker who will go with you several times a week to motivate you and change things.

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Image credit: Nicola Katie - Getty Images

Image credit: Nicola Katie – Getty Images

Walking calorie calculator

Curious to see how many calories you have burned in your career? Carrying your phone with you and calling one of the apps below can give you an idea, however Some calorie walking calculators Also available on the web to give an estimate. Calorie burn will vary widely depending on many factors, including your weight, distance traveled, inclination and terrain.

Walk for weight loss apps and resources

If you are going for a walk alone, you need to make sure that you enjoy the entertainment and have something to look forward to. Here are some of our favorite walking apps and audiobooks to get the most out of your walking time.

  • Human beings: It tracks your steps and movement, focusing on active minutes rather than steps and helping you identify challenges along the way.

  • Peloton Digital: Offers several guided walking lessons upon request, in addition to virtual landscaping routes.

  • Route ID: If you are concerned about safety while hiking, this app allows your friends and family to track you while you are on the run and offers other safety features.

  • Charity miles: It converts your steps into money for charity and the app donates 25 cents to a charity of your choice for every mile you walk / run.

  • readily: The built-in step counter in your smartphone is great for keeping track of your steps and activity throughout the day.

  • audible: Make your career educational by listening to an audiobook that can help you pass the time and keep you occupied.

  • Spotify: It offers a variety of music options, playlists and podcasts to enjoy on the go.

  • Walk your way to better health: This walking plan is from its sister magazine protection It comes with a pre-loaded MP3 player, dozens of walking exercises, and over 140 healthy recipes.

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