Many people underestimate how effective a consistent walking routine can be for weight loss. Strolling at an average walking pace is sufficient for achieving weight loss as long as it's long enough and frequent enough. Thirty minutes to an hour a day of walking can make a massive difference for most people. But if you've hit a plateau or want to burn more calories, you'll have to increase the intensity. Here are some fun and effective ways to get more out of your walk to achieve weight loss.
1. Take longer walks. The easiest way to boost the calorie burn of your walk while still keeping it low-intensity is to simply walk for longer. However, because longevity is the key, don't attempt to do daily hour-long walks if you know that you'll feel less motivated to do them in a couple of weeks. Remember, the most effective workout is the one you'll actually show up for.
2. Pick up the pace. If you aren't too keen on long walks, there's still a lot that you can accomplish in thirty minutes. Walking briskly and swiftly means expending significantly more energy than simply strolling. Walk fast enough to get your breathing and heart rate up a bit, but you're still able to carry on a casual conversation. Over time, you can push yourself to go faster to really break a sweat.
3. Walk to the beat. Put on a playlist full of high-tempo music that makes you want to dance and challenge yourself to walk to the beat. You can put in a serious amount of work in thirty minutes without even realizing it.
4. Power walking intervals. Interval training is an effective way to lose weight, even when walking. Adding short bursts of speedy power walking to your steady stroll can increase the efficiency of your walk. Try this: Every couple of minutes, speed walk for about thirty seconds. If your heart is pumping and your breathing is slightly labored, you're doing it right.
5. Take the hills. Adding an incline to your walk requires greater recruitment of your gluteal, quadriceps, and core muscles. This increased intensity boosts the amount of energy you expend, turning your walk into a muscle-strengthening, calorie-burning workout. Find some hilly terrain for a hike, or turn up the incline on your treadmill.
6. Take the stairs. Can't find any hills? You can instantly boost the intensity of your walk by finding a set of stairs and going up and down a few times before continuing along your way.
7. Add some calisthenics. Find a park bench or a sturdy, elevated surface and do some push-ups, dips, squats, and lunges. Add some high knees, jumping jacks, or mountain climbers for some high-intensity movement. Bonus points if you do these after a few flights of stairs!
8. Pile on the resistance. Your body weight is likely more than enough to do the job, but if you're looking to really boost the burn, try adding more weight. You can keep it simple with a set of two-pound hand weights, or if you're looking for a real challenge, add a weighted vest.
9. Go backward. Backward movement is becoming more popular thanks to the popularity of the Knees Over Toes Guy. Walking backward can help strengthen the joints and ligaments in your ankles and knees while also hitting muscles that may not get much attention during a regular walk.
10. Make it fun. Having a supportive friend with similar goals can push you to do more than you'd typically do on your own. Grab a buddy and turn your morning walk into a speed walking race! This is also a fun activity to do with a child. Challenge each other to keep up, and your walking session will feel more like playtime than exercise.
Remember, the best long-term weight loss plan is to find forms of movement that you love. Don't be afraid to boost the intensity of your walk now and then, but consistency matters more. Taking a simple thirty-minute stroll every day will benefit you much more than a power walk with calisthenics every couple of weeks. If you're looking to find the perfect balance, working with a coach can help you create a fitness plan that works best for you.
Niv Mullings is a Plant-Based Nutrition & Fitness coach from the Bronx, New York. After years of struggling with obesity, anxiety, depression, painful menstruation, and other chronic health complaints, Niv changed her life for the better through fitness and a healthy plant-based diet. Now she helps others to do the same.