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Sedentary behavior is on the rise; according to the Centers for Disease Control, more than 60% of Americans don't get the recommended amount of exercise each week, and around 25% of Americans aren't active at all. But to keep active, you don't have to begin a rigorous exercise regimen. In fact, because it's simple, cost-free to start, and light on the joints, walking can be a fantastic introduction to a fitness regimen.
Walking can help people who are attempting to lose weight maintain their weight, which is a huge benefit. Studies keep demonstrating the positive link between walking and weight loss, particularly when it's accompanied by dietary change. Walking increases energy or calorie expenditure, which is one of the reasons why it aids in weight loss. Regular walking can even improve your resting metabolic rate by encouraging an increase in lean body mass. Walking does not seem to boost hunger, which means you can easily incorporate it into your weight reduction program and still keep to your eating plan. This is an intriguing difference between walking and other forms of exercise.
We also want to acknowledge the complexity of the issues surrounding weight loss, health, and body image. Before deciding to attempt a new exercise program (or diet), we encourage you to read our investigation into the dangers of diet culture to acquire a wider perspective.
However, walking has many more advantages besides those that are directly related to the scale. In fact, studies show that walking can increase longevity and lower the risk of cardiovascular disease. Additionally, regular walking might enhance cognitive function as well as lessen anxiety symptoms and elevate mood. According to our experts, the best time of day to walk for weight reduction is the time that works best for your schedule and one that you will consistently keep to. Walking at different times of the day has advantages and disadvantages. Here is our professional advice to help you get the most out of your daily walking session, whether you're walking to lose weight or simply to improve your general health.
1. Check the weather before you go for a walk.
It's not ideal to get caught in a downpour in the middle of a walk. To determine the best time for your walk, check the weather report in the morning. If you usually go for a stroll at about 5:00 p.m., However, if rain is forecast, think about rescheduling your walk for after lunch. Additionally, keep a fully charged phone on you at all times in case the weather changes and you need someone to pick you up.
2. Drink water.
Make sure you are hydrated before a long walk and determine how much water you should consume each day. Drink two cups of water at least 30 to 60 minutes before your walk to ensure that it is completely out of your system and that you won't need to use the restroom. Try to stay hydrated throughout the day. Drink a glass of water when you get home from your walk to hydrate your body. Avoid drinking any sugary sodas or electrolyte drinks; water will adequately hydrate the body if you're walking at a moderate pace.
3. Obtain the necessary equipment.
To make your stroll more comfortable, throw out the worn-out flip-flops and choose your nicest walking shoes. This can lessen the chance of injury while also assisting with your walking posture. Additionally, the appropriate shoes might help you walk more comfortably over longer distances by enhancing your stride.
4. Put on layers.
Layering your clothing might be especially helpful as your body warms up throughout your walk. Try a two-or three-layer strategy, with a moisture-wicking training top as the first layer next to your skin. A second and occasionally third layer can offer protection from the cold, wind, rain, or all of the above, depending on the conditions. Simply tie that extra layer around your waist if you start to heat up.
5. Invest in luminescent apparel and accessories.
Reflective exercise clothing is necessary to greatly improve your visibility and keep you safe if you frequently walk outside. It can be challenging for drivers to detect pedestrians at any time of day, whether you're walking in the morning or the evening, so wearing luminous clothing or wearing a bright color can have a significant impact. Look for apparel and accessories with reflective details on the front and rear, such as hats.
6. Pay attention to shape while walking.
Walking is relatively natural and doesn't require much expertise. However, certain posture and form signals might improve your walk. Keep your shoulders square and your chin up. Your back should be straight, and your abdominal muscles should be engaged. The most essential thing is to keep your glutes engaged with each step; try to imagine tucking your butt in. With each step, you should roll forward to push off of your toes after landing on your heels.
7. Quicken your pace.
§ Stroll: on a scale of 1 to 10, roughly as difficult as window shopping.
§ Make a small effort here; roughly a 4/5 difficulty on a scale of 10. Brisk walking
§ Power walking is deliberate walking that is roughly a 5 or 6 on a scale of 10.
Our experts advise beginning your walk with a stroll, aiming for a brisk pace the entire time, and increasing your pace to a power walk pace every five minutes to raise your heart rate. See how long you can keep up a power walk pace, and then attempt to speed it up a little bit each time you go for a walk. Your general health can be significantly improved by power walking.
8. Set a target.
How much distance can you walk in 30 minutes or an hour? Aim for 1.5 miles per 30 minutes and 3 miles per hour when walking, which is a brisk pace of roughly 20 minutes per mile, to maximize your walking speed. Do what you can if you are unable to commit to walking for an entire hour or 30 minutes. Keep in mind that any exercise is better than none at all, and even a quick stroll can add significantly to your daily step total.
According to our experts, it's also a smart idea to make a list of the number of walks you want to do each week so you can cross them off as you go and feel proud of yourself.
9. Climb a hill by walking.
If you're walking on a treadmill inside, you can adjust the incline to increase the caloric burn. If possible, choose a hilly terrain for your walk if you're outside. According to research, raising the incline can increase workout intensity while lessening the strain on the legs and knees. Additionally, it engages a variety of muscles throughout your body, including those in your legs and core, while also boosting your cardiovascular fitness and calorie expenditure.
10. Include some walking in reverse.
Reverse walking, which is simply walking backwards, may sound ridiculous, but it has a number of positive health effects. It can improve body coordination and build up the strength of less frequently used leg muscles. According to a recent study, even walking backwards enhanced physical performance and reduced discomfort in those with knee osteoarthritis, according to a recent study. Throughout your walk, try walking backwards for a brief period of time. Just make sure to keep an eye on your surroundings.
11. Consider adding light weights.
Trying to improve your walking? A fantastic low-impact strength training workout that can increase both calorie burn and muscle toning is walking with light weights. Try wearing a weighted vest, wearing weights at the ankles or wrists, or carrying light dumbbells while walking. Start with extremely low weights and a short walk path to test things out and observe how your body feels. Even light 1-to 3-pound weights can grow heavy quickly.
12. Jog with a pal.
13. Take a dog for a walk.
The benefits of regular walking can be felt by both you and your dog. Some of the many advantages for people include increased cardiovascular fitness, lowered blood pressure, stronger muscles, and reduced stress. Additionally, your pet's health depends on walking. For people, it aids in weight management and lowers the chance of health issues like osteoarthritis, cardiovascular disease, and other issues. To ease into things for both you and your furry buddy, think about extending your regularly scheduled dog walk by an additional 10 minutes.
14. Take a walk for a good cause.
You may donate your steps to charity by using apps like Charity Miles. For each mile you run, the app donates 25 cents to the charity of your choice. Even if you're not participating in a race or marathon, you may still set up your own pledge page where people can donate to you.
15. Discover an energizing playlist.
Make your own playlist or choose from a number of curated playlists under the Workout option on Spotify to suit your workout preferences. Pick something energetic and inspiring from the choices available, such as pumped pop, vintage rock, intense beats, and more! According to research, listening to music while you walk might keep you motivated and maintain a useful stride pace.
16. Get a fantastic audiobook.
Download a fantastic audiobook to keep you entertained while taking your afternoon stroll and take your favorite book outside. Apps like Audible can keep you entertained and educated as you walk by passing the time. A self-development audiobook could be just what you need to lace up and start walking if you need some extra inspiration.
17. Tune in to your preferred podcast.
18. Discover a walking app that works for you.
A walking app may be precisely what you need to stay motivated and track your steps while keeping track of your progress. You can use an app like Pacer, which is effectively a pedometer incorporated into your smartphone, to keep track of your steps during the day and when out for a walk. As an alternative, applications like 99 Walks offer advice and a supportive community for weight loss through walking.
19. Travel the globe on foot.
You may enjoy stunning scenery while walking along paths all around the world from the comfort of your home with several high-end treadmills. Pick from locations such as Bali, Japan, and more. As an alternative, while walking on the treadmill at home or the gym, you can benefit from free walking tours on YouTube that take you around cities like Paris, Greece, and more on your smartphone or tablet.
20. Make the most of your stroll with a smartwatch.
Purchasing a wristwatch, such as the Fitbit Sense or Apple Watch, can improve your walking experience by offering improved metrics, motivating you to reach your daily step goal, and allowing you to walk with your hands free. Look through our list of the top smartwatches to select the one that best meets your needs.
21. Try a walking course with audio.
The Peloton Digital app's on-demand audio-based walking programs are a favorite among our fitness experts. It's like walking with your own personal trainer as experienced instructors use well-picked playlists to lead you through various walking intensities. Our experts also highly recommend Time to Stroll, a tool on Apple Fitness+ that allows users to take a walk with prominent and fascinating people while they exchange relevant tales, images, music, and more.
22. Be cautious.
Apps like ROAD iD, which offer extra safety features and let your friends and family follow you while you're on your path, can ease your concerns about safety while you're out for a walk. Be mindful of your surroundings at all times, and let someone know where you're going and when you'll be home by calling a friend or relative in advance.
23. Calculate your daily calorie burn at 23.
The number of calories you burn when walking might vary significantly based on your weight, the distance you walk, the inclination of the ground, the terrain, and more. If you don't want to use a smartwatch, you can try estimating your calorie burn using one of the many free walking calorie calculators that are available.
24. Finish with a 5-minute stretch after your walk.
After your stroll, spend at least five minutes stretching to increase your range of motion and avoid injuries. Static stretching, which involves moving a muscle or joint as far as it can go and then holding it for a while, can speed up muscle recovery if you spend at least five minutes doing it. After your stroll, static stretches can help to relieve and relax the muscles. Some examples include a quadriceps stretch, hamstring stretch, and tricep stretch.
25. Create a walking schedule for upcoming outings.
A well-organized walking schedule will help you stay on track and make your walks enjoyable. Our sister publication Prevention's walking program, Walk Your Way to Better Health, includes 140+ nutritious recipes, dozens of walking sessions, and an MP3 player with preloaded music. The optimum time of day for you to get moving during your schedule can be found by creating a walking plan for yourself on your monthly calendar.
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