Who says you have to exercise to lose weight? As long as you use the right methods, even just walking can help you easily shed pounds. Here are seven walking tips to help you lose weight more effectively:
1. Reduce your stride to increase speed:
Many people tend to take bigger strides when they walk faster, but this is actually the wrong approach. You should slightly reduce the distance of each step instead.
2. Walk in different locations:
Walking on different surfaces can provide different stimuli to your body. If you're used to walking on asphalt or a treadmill, try walking on the beach, grass, or even a rocky path. Experts say this can help you burn an extra 60 calories per hour.
3. Cross-training for better efficiency:
What can help you burn more calories in the same amount of time without leaving you exhausted? The answer is incorporating running or even short sprints. For example, you can alternate between walking at your usual pace for 5 minutes and jogging for 1 minute. If you find this easy after a few weeks, you can switch to alternating between walking and sprinting for 30-60 seconds.
4. Increase your load:
Carry a backpack. Adding weight to your body can be effective, but there should be limits. Experts recommend not exceeding 20% of your body weight, as it can strain your back.
5. Swing your arms:
To engage your whole body in the exercise, use your arms while walking. However, you don't need to forcefully swing your arms. Keep your elbows bent at approximately 90 degrees, and let your arms swing from about 15-20 centimeters behind your hips to chest height.
6. Utilize the hip technique used in racewalking:
Research has shown that racewalking and running burn almost the same amount of calories. Why not give it a try? When taking each step, move your hips in sync with the movement to propel your body forward. You don't have to use this technique throughout your entire walk. You can incorporate it for a few minutes while using the methods mentioned in tips 1-5, and it will still be effective.
7. Walk at a speed of level 7:
If you walk leisurely throughout your entire walk, you'll be disappointed with the results. Experts say you need to maintain a certain level of speed while walking. Imagine your body's level of relaxation or fatigue on a scale of 1-10, with 1 being lying in bed doing nothing and 10 being completely exhausted. Your walking speed should be at level 7, where your breathing has increased, you're starting to sweat, but you can still speak without getting out of breath.
