If you feel that you do not exercise at all, then at least you should start doing morning walks. You must take a walk especially after having a meal. A study in the Journal of Exercise Nutrition and Biochemistry showed that walking can help burn fat and reduce waist thickness in obese women. The women in the study walked between 50-70 minutes three days a week for 12 weeks. Researchers found that participants lost an average of 1.5% body fat and waist thickness. This is a popular technique, you must have seen many people walking in the park. In this, you start by walking at a normal pace for about 10 minutes, and after that, you start running fast. If you want to lose weight by walking, then you should know some basic tips.
Try this exercise while walking
Sometimes, just plain walking can be boring. To make things more interesting and make your walking routine burn more fat, include some bodyweight exercises during your walk. You can do a session in the middle of your walk routine or have 2-3 breaks depending on how long you walk, some exercises you can try are lunges, squats, pushups, kick-back, and a high knee. These will get your heart rate up healthily and will also help to work the muscles that are not used much while walking.
Walk two to three times a week
If there are hills around your house, climb a hill. If you go to the gym, walk on the treadmill. You can also climb stairs at home. You have to walk for 1 hour daily. This will work your glutes and calf musculature, helping you burn a lot of calories and tone your legs. To make walking more challenging one has to go up hills. Moving uphill will activate your glutes and calf morsels more. Practice walking in these ways two to three times a week.
Regular work will also help
The American Heart Association recommends walking 10,000 steps a day for a healthy heart and body. Increasing your daily intake will increase your stamina, which will allow you to walk with more energy and burn more calories. A 2016 study also found that 10,000 steps daily can help you lose weight. You can use a fitness band or phone app or smartwatch to track your daily steps. If 10,000 steps are too much for you, start counting from yesterday and increasing your average steps for the week. In no time, you'll be walking 10,000 steps a day. Try to accomplish the 10,000 Steps Goals by staying active throughout the day for household chores.
