A slow stroll won’t get the job done. Aim for a brisk pace where your heart rate increases but you can still hold a conversation. This level helps burn more calories.
For weight loss, consistency matters more than intensity. Commit to at least 30 minutes of walking five times a week. Break it into two 15-minute sessions if needed.
Incorporating hills, stairs, or treadmill inclines into your walking routine increases resistance, which helps burn more calories. It also tones the glutes, calves, and thighs.
Maintain good posture by keeping your back straight and core engaged. Swinging your arms naturally or carrying light hand weights can further boost calorie burn, tone upper-body.
Using a fitness tracker or a step-counting app can keep you motivated. Aim for 8,000 to 10,000 steps a day, and set small, achievable goals to push yourself toward active habits.
Add short bursts of fast walking into your normal pace. For example, walk fast for 1–2 minutes, then return to your regular speed for 3–4 minutes.
Weight loss through walking is all about consistency. Make it enjoyable—listen to music, podcasts, or invite a friend along.