Science Explains How Many Steps You Need Daily To Lose Weight

lose weightHealth

Did you know that walking is one of the healthiest forms of exercise you can do to lose weight? Per the Mayo Clinic, here are just a few benefits of walking as exercise:

– Maintain a healthy weight
– Prevent or manage various conditions, including heart disease, high blood pressure, and type 2 diabetes
– Strengthen your bones and muscles
– Improve your mood
– Improve your balance and coordination

In no way is the above list all-inclusive. Here are some other known benefits:

– Relieves arthritis pain
– Boosts the immune system
– Tones your leg muscles
– Improves respiratory function
– Stimulates circulation
– Relieves symptoms of PMS
– Improves our memory
– Boosts libido

For this article, we’re going to discuss how walking can help a person lose weight. We’ll also provide some helpful tips for getting the most out of your walking experience.

Walking to Lose Weight: How much?

To start with, 30 minutes of brisk walking is a great goal. When beginning any exercise regimen, it’s important to progress at the rate that your body adjusts.

While 30 minutes may not sound like a whole lot, consider just how far you walk in a half-hour period:

– 1.5 to 2 miles (2.5 to 3.3 km)
– Approximately 3000 to 4500 steps (!)

It is helpful to set realistic, achievable goals for yourself; the Department of Health and Human Services (HHS) recommends a minimum of 150 minutes of moderate aerobic activity per week (brisk walking falls into this category.)

lose weight

When you add it all up, walking between 15,000 to 22,500 steps a week may help you to either (a) lose weight, or (b) help maintain a healthy weight range.

There are many devices available (some have gotten cheaper!) that can help you count the steps and lose weight; although, it works just as well to keep track of time – provided that you walk at a swift pace for a full 30 minutes each time!

Walking, although a relatively simple form of exercise, still requires some technique. Here are a few tips:

– Walk smoothly, rolling your foot from heel to toe.
– Slightly tighten your stomach muscles
– Keep your back straight, not leaning forward or backward
– Swing your arms freely and naturally, with a slight bend at your elbows. (“Pump” your arms if you prefer to get a bit more upper-body exercise.)
– Keep your back, neck, and shoulders relaxed at all times
– Keep your head up, looking forward, not at the ground.

As you prepare to get your walk on and lose weight that you are ready to release, here are a few important things to keep in mind:

– Get the right gear. Choose shoes with proper arch support, a firm heel, and thick flexible soles to cushion your feet and absorb shock.

– Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it’s dark, wear bright colors or reflective tape for visibility.

– Choose your course carefully. If you’ll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn’t appropriate for walking, consider walking in a shopping mall that offers open times for walkers.

– Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.

– Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.

– Stretch. After you cool down, gently stretch your muscles. If you’d rather stretch before you walk, remember to warm up first.

While 30 minutes may sound like a lot of time, it can easily be broken up throughout the day! Here are some tips for getting in your 30 minutes of daily walking:

– Walk to work and elsewhere instead of driving
– Park farther away from your work office or building
– Take your dog for a longer-than-usual stroll (they’ll love it!)
– Keep a stopwatch (keep track of every minute)

It’s also very important to stay motivated if you really want to lose weight. Beginning a walking program takes initiative and a bit of self-discipline. Here are a few motivational tips:

– Make walking pleasurable: ask a friend or neighbor to tag along; put together a playlist of some of your favorite music.

– Take small steps: don’t fret about not getting in “exactly” 30 minutes every day. Set a mini-goal, such as “I’ll take a 10-minute walk during my lunch break.”

– Vary your routine: plan a few different routes to keep the walk engaging and enjoyable (always walk where it’s safe and well-lit.)

– Practice mindful walking: mindfulness has the amazing effect of keeping our brain and senses immersed in our environment. While your body is getting fit walking, your brain is getting a bit of a workout, too!

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