The top daily walking exercise for effective weight loss.
When it comes to losing weight and getting in shape, it’s easy to get overwhelmed by the wide variety of exercises available. While high-intensity workouts and complex exercise regimens have their place, walking is one of the simplest and most effective exercises I recommend to my clients. This accessible activity can be done by almost anyone, anywhere and at any fitness level. In this article, we’ll explore what makes up the ultimate daily walking workout for losing weight and achieving your fitness goals.
Walking is a powerful and accessible tool for burning calories and improving your overall health. By following my daily walking routine, you can begin your journey to a slimmer, healthier body. Remember, it’s not about how fast you start; it’s about how consistent you are. Over time, you will see positive changes in your body and overall well-being.
Lace up your shoes, get outside or get on the treadmill and take the first steps towards a slimmer you. Let’s dive into the benefits of walking for weight loss and the best daily walking workout to lose weight.
The benefits of walking
Before diving into the details of my daily walking session, it’s important to understand why walking is such an excellent exercise for weight loss.
1. It is available.
Walking is a cheap and straightforward exercise that doesn’t require any special equipment or a gym membership. All you need is a pair of comfortable walking shoes and a safe place to walk.
2. It has low impact.
Walking is easy on your joints, making it suitable for people of all ages and fitness levels. It is a fantastic choice for those who may have physical limitations or injuries.
3. It burns calories.
Although walking may not be as intense as some other exercises, it can still help you burn calories. The key to losing weight is creating a calorie deficit, and walking can contribute to that by increasing your daily energy expenditure.
4. It can improve your mood and relieve stress.
Walking outside can lift your mood and reducing stress, which can help prevent overeating and emotional eating—two common roadblocks to weight loss.
5. It’s sustainable.
Unlike some more extreme exercise routines, walking is an exercise that can be easily integrated into your daily life. This makes it a viable option for long-term fitness and weight control.
The #1 daily walking workout to lose weight
Now let’s get into the details of a daily walking session to help you lose weight:
1. Start slow.
If you’re new to walking for exercise, start at a comfortable and manageable pace. You can start with a 20 to 30 minute walk at a moderate pace three to five times a week. As your fitness level improves, you can gradually increase your duration and intensity.
2. Gradually increase the intensity.
Once you’re comfortable with your regular walking routine, it’s time to introduce intervals to increase the intensity. Intervals mean alternating between periods of faster walking and slower recovery walking. For example, you can walk fast for two minutes and then slow down for one minute. This interval pattern can be repeated several times during your walk.
3. Add gradients.
Walking on hilly terrain or using an incline treadmill can significantly increase calorie burn and challenge your leg muscles. Hills provide a natural resistance that forces your muscles to work harder.
4. Incorporate strength exercises.
Along with walking, add simple strength exercises such as squats, lunges or calf raises. These can be performed during your walk or as a short break during the session. Combining strength training with walking helps build muscle mass, which can increase your metabolism.
5. Keep proper form.
Pay attention to your walking posture. Stand tall, engage your core and swing your arms naturally. Good posture not only helps prevent injury but also maximizes the benefits of your workout.
6. Track your progress.
Use a fitness tracker or smartphone app to keep track of your daily walking sessions. This can help you set goals, monitor progress, and keep you motivated.
7. Stay consistent.
Consistency is the key to seeing results. Try to make walking a daily habit, even if it’s just a short walk on busy days. The cumulative effects of regular walking can be significant.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler