4 week walking program

Increasing our daily movement through an activity we can perform for a sustained period, like walking is a great way to increase daily calorie expenditure.

While any form of exercise will help you increase your daily calorie burn some potentially in a shorter time , walking for weight loss is an accessible starting point for many people. It doesn't require more than a very basic level of fitness and strength; it's low impact and doesn't necessitate any kit, save for perhaps some good footwear. Exercise isn't the only strand of healthy weight loss , though and actually, it's more efficient and accurate to create a calorie deficit through your nutrition.

Fortunately, we've got a veritable treasure trove of handy guides to help you lose weight by walking. The list starts with beginner-friendly help, progressing to more advanced.

If you're brand new to walking for weight loss, stick with steps 1 and 2. So, to answer the question 'can you lose weight by walking? You just need to dial in your nutrition, too. Does walking help you lose weight? Yes, but before you chuck on your kicks and head for the park, there are some need to knows, to avoid putting yourself at risk of injury. Because, whilst it might be a low-impact activity, you still need to do it right.

Your head weighs around 4. Cast your gaze forward, so your head is balanced on your neck and spine. Kathy says:. August 11, at am. Christin Seegers says:. August 6, at am. Nancy Silvers says:. August 6, at pm. Guin says:. Good Luck says:. Cynthia says:. August 22, at am. Walker says:. August 23, at am. August 12, at am.

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Gentle exercises are also great for rest and recovery days to ease any delayed-onset muscle soreness. If you're having trouble staying balanced, place one hand on a wall or sturdy piece of furniture for support. Before you kickstart your walking program, equip yourself with a pair of proper walking shoes that are best for your feet and needs. For example, you'll need different shoes if you're walking on pavement or on a rocky trail. And your shoes should always fit any pronation or stability concerns you have.

Bring your shoulders down and back and keeping your eyes up at all times, no matter how tempting it may be to look at the ground. According to Harvard Health Publishing , hunching your shoulders while you walk can limit airflow into and out of your lungs. Particularly in the beginning stages of your walking plan, you'll want start each walk with a few of the dynamic stretches listed above. This will help increase blood flow through your body and prep your muscles.

And even if you don't break a sweat during your walks, it's best to finish up with a cool-down routine, Becourtney says. Cool-down stretches don't have to take too long — even just 3 minutes will do. Try holding a few static lunges or doing the cat-cow yoga pose. As you grow more comfortable with walking, it'll probably be even more tempting to skip these parts of your workout. Stick with them to stay on an injury-free path. Fitness Training Walking. Reviewed by K.

There, she also completed undergraduate work in magazine journalism and gender studies. As a certified strength and conditioning specialist through the National Strength and Conditioning Association, Aleisha uses her background in research, writing and gender issues to help people empower themselves through smart strength training.

She is a graduate of the Arthur L. Walking with friends and family is a great way to stay accountable to a new walking plan. Video of the Day. Read on and get ready to put one foot in front of the other. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Your guide to physical activity and your heart.

National Heart, Lung, and Blood Institute. Accessed March 3, Physical Activity Guidelines for Americans. Department of Health and Human Services. Walking: A step in the right direction. Starting a walking program. American College of Sports Medicine. Physical activity adult. Mayo Clinic; See also 10, steps 5K training schedule Exercise warm-up Aerobic exercise Air pollution and exercise Ankle weights for fitness walkers Barefoot running shoes Buying athletic shoes?

Check your arch Buying new workout shoes? Get the right fit Choose the right walking shoes Do you need to warm up before you exercise? Elliptical machines: Better than treadmills? Exercise: Are you working hard enough?