Walking to lose weight not only helps to lose weight by removing extra pounds, but also has a positive effect on the mood: a pleasant walk in nature is therefore useful for the body and soul, but it takes a little effort to achieve the results of you want . If you don’t like outdoor sports, during winter you can also try some simple yoga exercises to tone up.
Can you lose weight by walking?
Physical health and well-being should always come first, but that does not mean doing excessive sports that are not for us. This is why the combination of brisk and above all regular travel with healthy food can give amazing results that we would never expect.
Walking has the advantage of being a simple sport that can also be defined as very natural: you don’t have to be a professional athlete or have years of training behind you.
Come to think of it, we walk every day to go to work, to run errands, but also to go shopping with friends. Without realizing it, through simple daily activities, we give ourselves a chance to live, thus making a significant contribution to your well-being. If we have specific weight loss goals, we can turn walking into a real sports workout: if you exercise regularly over time, you will be surprised at the results and will not want to give it up. If it’s raining or cold? All you need is a treadmill at home to be able to do your daily steps, even on days you don’t want to go out.
Motivational tips to start walking every day
It may seem small, but we have put together some simple tips that can inspire even the lazy among us. With the right motivation, you will have no more excuses: walk!
Choose shoes that suit your needs: this is especially important so that you don’t end up with sore feet after a few meters and immediately think of continuing. Also, choosing the right shoes will help you not to let your feet get wet in the rain and not slip if the ground is wet.
Buying new sportswear has been shown to increase motivation. Choose sports clothes that are also breathable and waterproof.
Track your progress with a sports watch with a pedometer, or some app you can download to your smartphone. Checking your results daily will give you even more motivation.
Put on your favorite playlist, put your headphones on your ears and clear your mind. Music can do wonders and fill you with positive energy.
If possible, vary your routes from day to day so that you are always curious to discover new places.
A small backpack, fanny pack or necklace will be perfect for storing the few personal items you need to take with you: your mobile phone, keys and a small water bottle will be more than enough.
If it’s summer, don’t forget to use sunscreen to avoid sunburn: in fact, you have to do it all year round, adjusting the protection factor of the cream according to the season. On the other hand, in winter, protect yourself well with a hat, gloves and neck warmer to avoid seasonal diseases.
Walking to lose weight: rules to avoid making mistakes
If you have decided to start your journey to lose weight and get in shape, here are the rules to follow to avoid making mistakes.
Walking briskly and moving fast.
Maintain a steady pace every time you walk.
Aim to hit the “endurance zone,” which is between 60-75% of your maximum heart rate (maximum number of heartbeats in 1 minute). This allows you to burn fat. If it is short, it means that you have exceeded the tolerance zone and it is better to slow down. If, on the other hand, you start to sweat a little and you feel that your muscles are warming up and activating, the rhythm will be perfect and you should continue.
For those who have never played sports or are not in good shape, it is always better not to “start in fourth gear”, but to continue gradually: another 2 minutes of brisk walking followed by 30 seconds of slow walking , in this way if you are a sedentary person, you will be able to reach the city that suits you more easily.
Make sure your feet are firmly on the ground, from heel to toe: this is very important to avoid any problems with your muscles, ligaments and joints.
Focus on working your thigh muscles without flexing your knee. Your feet should not be stiff.
The same goes for the shoulders: try to keep them soft and low, releasing the tension in the neck and shoulder blades.
Bend your arms and try to coordinate their movement with that of your legs.
The last rule, but very important: pay attention to your breathing. Breathe in through your nose and out through your mouth to prevent your throat from drying out quickly. Breathe by controlling your stomach and diaphragm.