So you are feeling a little shaky and want to lose a few pounds? Your weight loss journey can begin by taking a few thousand steps each day.

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An Assigned Walking Program can help you improve your overall health and fitness and move you to a healthy number in moderation. Exercise physiotherapist Katie Lawton says that it is an easy way to burn extra calories.

“Many people find it difficult to be motivated. Start exercising”Says Lawton. “But walking is easy, isn’t it? We do it every day.

This is why you want to think about doing more.

(Calories) You feel a burning sensation

Pulling yourself out requires energy – and this is reflected in the calories you burn.

A 150-pound person walking one mile in 20 minutes burns 80 calories. If you are overweight you will burn a lot of calories because you need a lot of energy to move a lot of weight. Similarly, if you weigh less, the number is lower.

Other factors affect the number of calories burned during a walk, including:

  • Landscaping. Hitting hills increases your energy level and calorie count. Ditto to walk on sand or uneven roads.
  • Temperature. They burn more calories at both extremes. He works part-time, trying to keep his body warm during the cold season. Trying to cool down your hot air will cause you to burn calories. (At both extremes, be sure Moisture For safety.)
  • Age Your calories are usually burned as you age.
  • Sex. On average, men burn calories faster than women.

How far do you have to walk?

Any conversation about walking usually starts with a big goal. 10,000 steps, Which is equal to five miles. But this number does not necessarily translate into really important cardiovascular practice.

The reason is simple: “Not all levels are created equal,” said Lawton. For example, a slow swing around the store will increase the intensity of your action – but it is not doing much in terms of weight loss or fitness.

So Lawton suggests counting minutes rather than steps.

Walking fitness bills come as the activity increases with the level of cardiovascular activity. This means at least 10 minutes of constant one-foot-forward-to-other movement with moderate intensity.

(Note: In moderate intensity, you should be able to have regular conversations while moving. The amount of energy you understand should fall between 3 and 5 on the 10-point scale.)

Ideally, you should seek at least 150 minutes of moderate-intensity exercise a week, says Lawton. Here is what happened: Guidelines from the American Heart Association. But that goal is for heart health – not weight loss.

The goal of the movement to lose pounds is a little higher. For example, the American College of Sports Medicine Recommends 200 to 300 minutes of exercise Weekly for weight loss and long-term weight management.

“The key is to be vigilant,” says Lawton. “The more you move, the more you benefit.” (Health Professional It offers five reasons Why you should walk today.)

Is it possible to lose weight just by walking?

Studies show A regular hiking schedule may be provided They will help you lose some extra pounds. Ideally, exercise should be linked to a healthy diet to lose weight.

“You can’t exercise without a bad diet,” says Lawton.

Also, include your walking schedule with realistic expectations. Getting a mile every day can improve your overall fitness, but it does not give you six-pack dad muscles and body piercings, says Lawton.

Other benefits of walking

Losing a pound is like stepping on a walking shoe only once. Other possible benefits include:

How to start a walking program

Success in any exercise program begins in the same way: by taking the time to do it. “You need to make it a part of your daily routine,” says Lawton. “This is to adjust your lifestyle to your health.”

Start building your strength and endurance slowly, then gradually increase your strength as your fitness progresses.

The following tips will help make walking a part of your life.

  • Plan your walk. Make an appointment for your daily walk on your calendar. “If you were having dinner, you would have made sure to keep the clock on,” Lawton said. “Treat exercise in the same way.”
  • Have a purpose. Challenge yourself to walk a certain length or distance and monitor your progress. Or imagine a milestone in a mile to travel to another country or territory.
  • Find a friend. “Accountability partners can be very important,” says Lawton. “On days when you do not feel like walking, they push you out of the door.
  • Use the right gear. dress up Walking shoes that support and protect you Your feet are important, says Lawton. Dress for the weather.

But what about Luton’s best advice? Be positive and stick to it. “It’s better to lose a day or two,” says Lawton. “Just go back to that horse. Walking to control your weight or improve your health is not a one-day affair. It is a long-term commitment.