Tips for Making the Most Of Your Daily Walk

I can’t tell you how many times I’ve heard someone say, “Walking isn’t enough exercise to create any weight loss.” What’s amusing is that I used to have the same opinion of walking; assuming that a workout as easy as putting one foot in front of the other couldn’t possibly create any significant weight loss, especially a weight loss of 162 pounds. There was no way that it could be that simple!

Calories Burned

The calories you burn will depend on your current weight, the intensity at which you are walk and the distance. The chart below lists calories burned per mile by weight.

I really hope you will begin walking on a daily basis, just like I did over ten years ago. Walking is enough exercise to help you shed those excess pounds –I’m proof. It didn’t take me long to realize that walking works, and countless others have discovered the same thing. It’s a great exercise choice for your general well-being that allows you to relieve stress and improve the quality of your life.

But, how do I prepare for these daily walks? I have compiled these simple walking tips to help make your walking productive, safe and rewarding.

Create a Goal and Make a Plan

Write down the goal(s) you want to achieve and be sure to schedule the time of day you will be walking, then plan your route and decide how long you will walk. 

Wear Proper Shoes and Clothing

As a general rule, wear comfortable walking shoes and loose, layered clothing. Choose cushioned socks that are well padded in the areas with the most impact and friction. 
Use sun protection, and remember that sunglasses, a hat and sun-block are highly suggested for daytime walking.

Drink Water

Your body requires extra water to maintain a normal body temperature and to cool muscles when you exercise. So drink water before, during and after you walk. 
A good rule of thumb is about one to one-and-a- half cups of water for each 20-minutes of walking.

Maintain a Natural Stride

Your steps may be longer or shorter than someone else’s, which is just fine – your stride should feel comfortable for you. Do not be tempted to take long exaggerated strides in order to go faster. Instead, take more steps. More steps per minute will speed you up and help burn more calories, not taking bigger steps.

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  1. Well you’re so right here Jodi!!!
    I just claebrated my OMRON pedometer…. I now burn 345 or so calories when I walk at the track ….I thought I was only burning about 40 or so… that was just deflating my effort to walk. Now that is it set right I am doing so much better, aerobic walking for almost 80% of my time spent walking.. YEAH!!!
    All thanks to you and my pedometer…   🙂

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