Walk off the weight

Font Size:

Walking can do wonders for your fitness and health. It’s low impact so it’s great for looking after joints, strengthening muscles and bones, improving blood circulation and releasing endorphins — the chemical that makes you happy. When completed at a higher intensity, it can also be a great way to lose weight.

So, how can you ensure you’re getting all these wonderful benefits from walking?

Warm up

Like any exercise, walking carries risks. Warming up your muscles is always the first thing you should do before attempting exercise. It will loosen your muscles and kick-start sugar burning, preparing your body for more intense fat burning later. To warm up before walking, begin your walk at an easy, steady pace to loosen your muscles. Relax into the stride and allow your arms to swing backwards and forwards to get them involved too. Do this for between five and 10 minutes.

Speed it up

When we talk about walking for weight loss, we’re referring to the pace at which your heart rate rises and how strenuous the exercise feels. Walk as if you’ve just seen a parking inspector approach your car. If you begin to perspire, that’s even better. Get your arms moving and keep your posture straight. Walking can be great for all-over body toning, but when it comes to losing weight, you’ll see the best benefits when your walk is high-paced. Push yourself past point of comfort, but also listen to your body and know when to stop. 

Make it interesting

The government recommends that Australian adults get between two and a half and five hours of moderate intensity exercise each week. That’s roughly thirty minutes each day. Finding motivation to do your daily thirty minutes can be the most difficult part, so make sure you’re mixing it up. Consider:

  • the landscape – unless you have a medical reason, try to avoid walking only on flat ground. If there are hilly streets in your neighbourhood, try tackling those. Parks and nature reserves are beautiful places to take a walk too. The impact of walking on concrete is hard on your joints, so grass, gravel and dirt are ideal. 
  • adding weight to your walk – want to add a boost to your daily walk? Try carrying 0.5kg or 1kg hand weights to give your arms a workout at the same time. The Department of Health suggests Australian adults undertake strengthening exercises on at least two days each week. If you’re really serious about adding weight to your walk, consider buying a weight-vest or strap-on weights for your ankles and wrists.
  • incidental exercise – if you’re finding it difficult to fit in half an hour of exercise every day, work on being as active during your day as possible. Take the stairs instead of the escalator or lift, put on some lively music and have a boogie while vacuuming, and avoid spending long hours sitting still.

For information about government recommendations on exercise and health, visit the Department of Health.

Do you walk for exercise? What are your tips for getting the most out of walking?

Join YourLifeChoices today
and get this free eBook!

Join
By joining YourLifeChoices you consent that you have read and agree to our Terms & Conditions and Privacy Policy

Written by ameliath

0 Comments

Total Comments: 0

    FACEBOOK COMMENTS



    SPONSORED LINKS

    continue reading

    Health news

    Doctors call for convicted child killer Kathleen Folbigg's release

    A group of 90 expert scientists and doctors is calling for convicted child killer Kathleen Folbigg to be pardoned in...

    Lifestyle

    Adorable celebrity pets

    Just like the rest of us, Hollywood's A-listers are pretty obsessed with their pets, especially when it comes to sharing...

    Health news

    Who needs a colonoscopy most? Ensuring those at risk head the queue

    Professor Jon Emery Mary was 55 when she started having on and off tummy pains, and noticed she needed to...

    Health & Ageing

    What stress does to your skin, hair and nails

    Stress can be an all-consuming beast. Not only does it overwhelm your brain, but it can have a physical impact,...

    Property

    Multi-generational family living grows, forcing design changes

    The trend towards multi-generational living, accelerated by the COVID-19 pandemic, is producing fresh approaches to Australian housing. Urban designer Craig...

    Seniors Finance

    Your retirement 'pay cheque'

    Nothing beats the reassurance of knowing there's money coming in each month. Then retirement happens and, suddenly, it's up to...

    Health news

    Scientists closer to developing a vaccine for urinary tract infections

    Anyone who has ever developed a urinary tract infection (UTI) knows that it can be painful, pesky and persistent, but...

    News

    Alarming spike in elder abuse during pandemic

    A frightening rise in elder abuse during the pandemic is being reported across Australia. And some of the perpetrators are...

    LOADING MORE ARTICLE...