The only way to lose weight is to burn, or use, more calories than you consume. Can you do that with walking an hour a day? Yes! In fact, you can lose a pound a week with walking regularly. Walk an hour a day for a month to lose 4 pounds. Keep in mind that the results depend on how fast you can or are willing to walk. And that you don’t give yourself permission to eat more because you exercised. Like any endeavor, the more effort you put into it, the better the results.
How Many Days A Week Should I Walk?
All research indicates that the best exercise for most people dieting is a brisk walk for an hour 5 times a week. If you guard your eating habits and realize walking for weight loss is not a stroll in the park, you can do it! When you set a lively gait and work out several days a week there’s no reason not to expect a pound a week, maybe more.
Walking is a low impact exercise, so it won’t put a lot of undue stress on your joints. However, if you aren’t used to physical activity when you start, you could experience some light to moderate soreness. For that reason, I would never recommend that you start out with 5 days a week.
Instead, make your mind up that you will follow through, and start with 3 times a week for about 30 minutes. The pace you set for yourself should be faster than a leisurely stroll, and not so fast that you couldn’t hold a conversation.
How Fast Should I Walk?
Do this 3 times a week for 2 weeks. After the 2 weeks, you will know if you want to continue, and if you do, it’s time to step up the days, the time, and the pace. Turn it into 5 times a week for a solid hour each session. Start out each session at a normal pace as if you were at the mall for about 5-10 minutes to give your body a chance to warm up. Warming up muscles before stressing them helps to avoid possible injury.
It’s also time to pick up the pace. I lost weight by walking an hour a day, but the rate of speed was swift enough to get my heart beating fast. The object is to get your heart rate up and breathing harder than normal. I’m not talking about gasping for air, but rather an awareness that you are taking deeper breaths than when you aren’t exercising.
As for your heart rate, the American Heart Association recommends exercise to raise your heart rate to 50-75 % of your maximum if you are a beginner. (Your maximum heart rate is calculated by subtracting your age from 220) They suggest 70-85% of your max after your body is acclimated to a workout.
If you’re serious about any cardio exercise for losing weight, a smartwatch with a heart rate monitor is a good investment. You can keep up with your heart rate along with several other stats.
Benefits or Walking an Hour a Day
Walking regularly is one of the most efficient exercises for your health, and can help burn calories. Walking an hour a day benefits:
- Burns calories
- Lowers cholesterol
- Strengthens your heart
- Tones muscles
- Releases stress and anxiety
- Builds strength
- Lowers blood sugar
- Reduces stress and anxiety
No matter what your age, the benefits are too numerous to name. People of all fitness levels can participate in this natural exercise and improve their BMI and health which can add years to your life.
I have no idea why everyone isn’t stretching their legs with this simple exercise, or what they don’t like about it? This exercise is natural and easy on your joints, and it’s free. You can walk outside, on treadmills in your home, in gyms, or in malls.
Walking at a brisk pace can burn up to 250 calories in an hour. Do that for 5 days and use 1250 in a week. Cut a few calories out of your diet and exercise your self slim and fit.
Stop spending money on weight loss pills and the latest fad diets, and get on your walking shoes. It’s easy, free, and you can do it outdoors or on your own treadmill right at home.