Walking often goes unappreciated when it comes to its benefits as a form of exercise. Many people believe that sweating profusely is necessary to burn calories effectively. However, the truth is that walking can be incredibly beneficial for boosting your calorie burn. While activities like cycling and running are fantastic for cardio, sometimes squeezing in a few walks can be more manageable.
Research has consistently shown the positive impacts of walking on overall health. A study published in the British Journal of Sports Medicine revealed that individuals who followed a walking program experienced significant improvements in blood pressure, reduction of body fat, weight loss, and overall quality of life.
To help maximize your calorie burn during walks, we have compiled eight simple tips for your walking routine.
1. Walk Uphill or on Inclined Surfaces
Walking on an incline, uphill, or using stairs can significantly increase the intensity of your workout and enhance calorie burn. In fact, a study published in the Journal of Sports Science and Medicine suggests that uphill walking can improve glucose and lipid metabolism, potentially aiding in preventing diabetes and lipid metabolism disorders.
2. Track Your Steps with an Activity Monitor
Using an activity tracker or step counter can help you stay motivated during your walks. Monitoring your progress and seeing how close you are to meeting your goals can encourage you to walk longer and burn more calories.
3. Enjoy Music While Walking
Listening to music while walking can enhance your enjoyment and motivation. Research published in the Psychology of Sport and Exercise indicates that music can increase activity enjoyment by 28 percent, leading to longer walks and increased calorie burn.
4. Walk with a Companion
Walking with a friend can provide motivation and distraction, leading to longer walks and increased calorie expenditure. Exercising with a companion, according to research by Virgin Active Health Clubs, can help individuals burn more calories than walking alone.
5. Wear Proper Walking Shoes
Investing in a quality pair of walking shoes can significantly improve your walking experience, allowing you to walk longer and faster without discomfort. Comfortable and supportive footwear can help you burn more calories during your walks.
6. Engage Your Arms While Walking
Adding arm movements to your walking routine can increase the intensity of your workout and transform a regular walk into a power walk. Research published in Nature Medicine suggests that higher intensity activities can be more effective for burning calories than longer, leisurely walks.
7. Opt for Hiking
Exploring hiking trails instead of regular walking paths can engage different muscle groups and elevate your calorie burn. The varied terrain and uneven surfaces of hiking trails can target muscles in the knees, hips, and ankles that are not typically used during flat surface walks.
8. Implement Interval Training
Incorporating interval training into your walking routine can enhance calorie burn by alternating between power walking and moderate-paced walking. This strategy can increase the intensity of your workout and stimulate higher calorie expenditure.
Pair your walking regimen with a convenient meal delivery service for optimal results. Start your weight loss journey with a Nutrisystem weight loss plan today!