Health x Wellness
Can Walking be an Effective Workout?
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Find out how walking can help you drop pounds, calm your body and get you in shape.
When it comes to exercise, walking seems to be a lower priority and not regarded as an effective workout to begin with.
But did you know that this simple exercise is actually a great calorie burner when done on a consistent basis?
Great Fat Burner
Walking for 100 steps per minute is enough for your body to burn 108 calories per hour. That rate is considered moderate. If you decide to go faster, you will be burning more calories in the long run.
You can use a fitness tracker or a pedometer as you walk to keep track of your steps.
Though walking can be a good exercise, it can only be an effective workout if you:
- Walk on different types of surfaces.
You can walk uphill or downhill, depending on your preference. To keep your body pumped up and improve your fitness, try walking on different surfaces from time to time. Doing this also prevents injuries as your ligaments, muscles and tendons get to adjust to different terrains as you walk.
If you want to boost your cardiovascular fitness, feel free to walk on the sand as it keeps your leg muscles worked up at the same time. For those who want to take the easy road, walking uphill or using the stairs will be the best option for losing weight.
- Incorporating additional workouts.
Once you’ve developed the habit of walking regularly, it is important to challenge your body more and more as you go along. Don’t be afraid to add different exercises in between your walks. Perhaps, you can also bring weights with you while you walk. This will tone your muscles and will cause your body to exert more energy in walking, thus, improving your fitness.
You can insert jumping jacks, sit ups or any other aerobic exercise you like every time you go out for a walk. Walking should not limit you from exploring various workouts out there to make it even more effective.
- Walk before breakfast.
This is only applicable if you want to lose weight. As you walk, your body has no choice but to use the stored fat to fuel your workout. This happens when your blood sugar is low during the morning.
Keep in mind that it is not healthy to walk on an empty stomach. You can always grab a banana or eat a cup of yogurt before you head out.
However, if you are looking to maintain weight, it is recommended to walk a few minutes after eating breakfast. You will need the fuel to keep you energized as you walk, especially if you’re going on a different and challenging trail.
- Listen to your body.
Walking can only be effective if you feel your heart rate increasing together with your breathing rate. It does not matter if you sweat or not. As long as there is a change in your breathing and heart rate, then you are on the right track.
If you don’t feel any changes in your body while walking, try walking a little bit faster than what you normally do. Brisk walking will keep your body healthy and exercised, helping you lose weight at the same time.
Once you have a workout plan, remember that you should always challenge yourself by increasing the duration of your walking routine for five minutes and walking faster every few weeks. You will be surprised about how walking can change your life for the better, without even spending a lot of dime.
