Although we know that walking is good for health, very few know that doing it consistently can be even more beneficial than going to the gym. Regular and intense walking can improve your respiratory capacity, reduce cardiovascular problems, activate your metabolism, prevent diabetes, improve circulation, help you retain fewer fluids, improve your sex life, and help you lose weight.
But what no one has told you is that walking can help you lose more weight than going to the gym. Yes, you read that right; however, everything in life has its trick. To really achieve a noticeable weight loss there are certain rules that you must follow. If you do, we assure you you’ll be amazed by the results.
Unsplash: Matt Flores
Consistency
If your goal is to lose weight, you must do it with a certain frequency. Ideally, you should walk every day. However, if you have a tight schedule, you should do it at least three to four times a week.
Specialists recommend walking at least 15,000 steps a day for seven days a week to see noticeable results in the body. Many applications can help you count your steps.
Unsplash: Jeffrey Grospe
Time
Having a consistent walking routine doesn’t only refer to how many days a week you do it but also the time it will take you. If you are looking to burn fat you need to reach the 15,000 steps a day in at least 30 minutes. This will help you slim your waistline and tone your body.
Unsplash: Krzysztof Hepner
Speed
To reach the 15,000-steps goal in 30 minutes you must maintain a steady, fast pace. A slow walk will also benefit your health, but you will not see significant results in your weight. You can download an app for runners so you can easily measure how fast you walk and keep the speed throughout the walking session. It’s important to pay attention to the movement of your arms, contraction of your abdomen, keeping a straight posture, and keeping your toes up most of the time.
If you want even more noticeable results in your figure, try walking on hilly terrain or climbing stairs; add these intervals to your walks at least three times a week. Doing this will not only help you burn more calories, but you’ll also build more muscle in your legs and buns.
Unsplash: Karsten Winegeart
Extra exercises
If you really want to achieve an impact figure and see results in much less time, don’t just focus on walking. Every 5 to 10 minutes, take a break to do a series of squats, crunches, stretches, or jumping jacks. These exercises will help you improve your heart rate, burn more fat and strengthen your muscles.
Unsplash: Andrew Heald
Warning
Like with every physical activity, you must know your limits before forcing your body into determined exercises and it also applies to walking, especially when it comes to reaching the speed and resistance. To avoid injuries or burnout, try walking your own pace and speed first and measure how much it takes you to reach the 15,000 steps, try reducing little by little the time until you feel comfortable.
Translated by María Isabel Carrasco Cara Chards
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