Walking is an excellent exercise that contributes, among other things, to burning excess calories and improving cardiovascular health, being recommended to people of all ages.
The body usually maintains a balance between calories brought into the body and those consumed. For example, if we eat foods that total 2500 calories and we burn only 2300, the difference in calories is stored in the form of fat.
To lose weight, we need to burn more calories than we swallowed. This can be done by eating low-calorie foods and doing sports. If we just choose to keep a diet, find out that it goes hand in hand just with the sport. So you will not get spectacular results just with the diet. Also, sedentarism causes obesity.
- Increased effort resistance.
- Improving bone health.
- The development of muscle mass.
- Weight loss.
- Improvement of the state of mind.
- Increased sleep quality.
How many calories do we burn by walking?
In general, a person of 70 kg who goes in a normal rhythm can burn 80 calories per kilometer. This depends on the weight, the speed, and the length of the legs.
The number of calories we can burn during walking is calculated based on body weight and walking pace.
When walking is a physical exercise, it is important to follow a few steps:
- Keep your chin up and look ahead.
- Go with a uniform, fast pace.
- First, step with the heel, then with the foot, and then with your fingers.
- The heel and fingers should be parallel.
- Do not step down on the heel to avoid overloading the spine.
- Balance your arms without excessive movement.
- Alternate the rhythm, and tighten your abdominal muscles.
Ways we can stimulate ourselves
- Get off the bus with an earlier station and walk for the rest of the distance to the house or the job.
- Walk to your workplace, instead of taking the bus or driving.
- Climb the stairs instead of calling the elevator.
Mistakes that lead to delay or slowdown of results
You have a routine and strictly respect it
It’s really good if you’ve already formed a habit of making exercise. But do not forget that our body adapts quickly to whatever we do. It usually takes 2-3 months, depending on each individual’s physical form, until the body becomes accustomed to the new physical activity that we develop and begins to burn fewer calories than at first.
One solution could be: choosing a new route, wearing a backpack with a few books, another solution could be carrying weights at your hands or feet. Regardless of choice, try to find a new challenge for your body every 2-3 months.
You have an unchanged rhythm
Walking, certainly helps us to lose weight and, most importantly, to burn fat. But as mentioned above, after a while your body will adapt and your weight loss rate will slow down.
The solution would be: alternating the walking style: walking gently, walking in a moderate rhythm, and accelerating. Go slowly for 2 minutes, then at a moderate pace for a minute, and at an alert pace of 30 seconds. Then, take it from the bottom and walk in this way for at least 30 minutes a day.
You wear inadequate footwear
You will not be able to walk too much or too fast if your foot does not feel comfortable in your shoes. Inappropriate footwear will quickly lead to pain in the ankles and legs, corns, and even back pain that can discourage you from moving.
When buying shoes, be sure to find the right number so that one finger distance remains between the tip of the shoe and the thumb. Also, check if they have thick insoles of at least half a centimeter, if not, recommend buying them. It would also be advisable to change your walking shoes to at least 12 months.
The cold season
Do not let the cold weather discourage you from your daily walk.
Start walking only three days a week for 15 to 30 minutes. With increasing exercise resistance, you can gradually increase the walking frequency until you get to walk between 60-90 minutes a day, every day, or almost every day of the week.
Exercise with moderate intensity is one of the best ways to lose weight,
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