The Best Weight Loss Walking Program, Created by Certified Trainers for 7 Days
Important lessons were acquired.
Walking is an excellent weight-loss workout that can be done almost anywhere.
This seven-day weight reduction strategy includes walking exercises for both beginners and intermediates.
Try to walk 150 minutes each week at a moderate pace.
Walking is a step (literally) in the right direction for your health, whether you're walking your dog, going to work, or taking a stroll after dinner. Particularly if weight loss is the goal. Furthermore, you can perform it almost anywhere and do not need any expensive equipment.
Walking is an effective strategy to reduce weight, but there is no one-size-fits-all solution. Although 10,000 steps a day are thought to be the golden number for health, Chrissy Carroll, M.P.H., RD, CPT, owner of Snacking in Sneakers, certified personal trainer, and running coach, says not everyone needs that many.
She says that the 10,000-step objective was a marketing effort for an early pedometer and so an arbitrary amount. "While studies have shown that people who have lost a lot of weight typically walk 10,000 steps a day, other studies have shown that even lower step counts can have positive health effects." 1, 2
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When it comes to walking for weight reduction, it may be more useful to focus on how long you move rather than the number of steps. In addition to two extra days of muscle-building activities like weightlifting or resistance band workouts, the Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking. 3, 4 There are no formal guidelines for incorporating this.
You may customize it to meet your lifestyle. Remember that the CDC's recommendations are intended to promote optimal health. Depending on your food and lifestyle, you may need more than the recommended weekly 150 minutes to achieve your weight-loss goals.
Carroll and I, both qualified dietitians and certified personal trainers, developed this easy seven-day walking weight reduction regimen to get you started. You can choose between beginner and intermediate routines depending on your degree of experience.
In addition to walking, we've included strength training to help you grow muscle and burn calories, as well as active rest intervals and stretching to help you recover.
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First Day
Novice:
15-20 minutes of intense walking.
In the middle:
30–35 minutes of strenuous walking.
Day Two
Novice:
Walk for 25-30 minutes at a relaxed pace.
In the middle:
Walk for 25 to 30 minutes at different speeds (one minute at a reasonable pace, one minute at a rapid pace).
Day Three
Beginning
Walk for 15 minutes at a leisurely pace.
Yoga, stretching, and mobility training are examples of active rehabilitation methods.
Intermediate:
Walk for 15 to 20 minutes at a leisurely pace.
Yoga, stretching, and mobility training are examples of active rehabilitation methods.
20 minutes of muscular endurance training, such as weightlifting or bodyweight exercises.
Day 4
Beginner:
Walk briskly for 15 to 20 minutes.
Intermediate:
Walk for 45-50 minutes at a leisurely pace.
Day 5
Beginner:
Walk for 20 to 25 minutes at a leisurely pace.
Intermediate:
30- to 35-minute hill hike. Find a steep hill and walk up it at a quick speed. Then walk downward at a moderate speed. Repeat until the workout is completed.
Day 6
Beginner:
Walk for 20-25 minutes at alternate speeds (1 minute at a moderate pace, 1 minute at a vigorous pace).
Yoga, stretching, and mobility training are examples of active rehabilitation methods.
Intermediate:
Walk for 15 minutes at a leisurely pace.
Yoga, stretching, and mobility training are examples of active rehabilitation methods.
Day 7
Beginner:
10-minute stroll at a leisurely pace.
Yoga, stretching, and mobility training are examples of active rehabilitation methods.
Intermediate:
Walk for 30 minutes at a leisurely pace.
20 minutes of muscular endurance training, such as weightlifting or bodyweight exercises.
Strategies for Walking Success.
Determine the appropriate tempo. The CDC defines brisk walking as walking for 15 to 20 minutes per mile. 5 Or, use Carroll's simple talk test: "A brisk walk is where you could speak some words to a friend next to you, but you wouldn't be able to sing."
Listen to your body. It might take awhile to get up to a fast speed. If you're not quite there yet, try removing a few seconds off your mile pace every day or week and paying attention to how your body feels.
Divide it into bite-sized bits. Reaching your weekly 150 minutes can take various shapes. Feel free to divide longer walks into 10- to 15-minute segments throughout the day. Perhaps you'd want to walk 2 miles each day, 5 days a week, at a 15-minute mile pace. You can also walk more slowly, focusing on the hills. Neither is better than the other. The most critical aspect is to do it consistently.
Add On When You Can. Ideally, the aim is to gradually increase and ultimately exceed the CDC's recommended weekly exercise time of 150 minutes. Increasing your daily walk by 1 to 5 minutes, depending on your fitness and schedule, is a good place to start.
When you're ready, take it to the next level. If the intermediate plan seems too easy, mix it up with a hill interval, a brief jog, or a long stroll. Better yet, consider using ankle weights to supplement your weight training workouts.
Walking can help with weight loss and health.
Walking doesn't only help you lose weight. Regular exercise, such as walking, can help with blood sugar, cardiovascular health, mental health, and sleep. 6,7 It could even help you live longer. For example, one meta-analysis of 15 studies showed that those over 60 who walked between 6,000 and 8,000 steps per day, as well as adults under 60 who walked between 8,000 and 10,000 steps per day, had a lower risk of death. While a decreased chance of mortality does not always translate into weight loss, it is undoubtedly a great step for your health. "Increasing steps from your current baseline will have a major benefit on health regardless of whether you reach a higher step goal," explains Carroll. This can keep you moving and active for many years to come.
Walking is excellent for weight loss, but don't overlook the influence of your eating choices. For best results, combine your walking program with one of these healthy eating plans for weight reduction. Working with a qualified dietician, if feasible, can also assist you in developing a weight-loss-friendly eating plan that is personalized to your individual lifestyle and dietary choices.
Tips to Make Walking More Fun
Enlist Entertainment. Make a fun new playlist, listen to a podcast, an audiobook, or some stand-up comedy. Just make sure you're in a safe environment before you plug in your earbuds.
Change your surroundings. This may be trying new paths, visiting new parts of town, going to a track, walking stadium ramps, utilizing a treadmill with a friend, or changing up your workout routine to get a sight of the dawn or sunset.
Reward yourself. Track your progress and reward yourself whenever you achieve a new objective. Then reward yourself with those leggings you've been admiring, a new visor, or a comfortable new pair of walking shoes.
The Bottom Line
Walking is a fantastic type of exercise that can be performed practically anywhere; no special equipment or gym membership is necessary. For best health, the CDC advises 150 minutes or more of moderate-intensity aerobic exercise each week, such as walking. These extra actions will benefit your long-term health. However, in order to lose weight, you may need to change your diet in addition to increasing your physical activity. Don't neglect strength training. You will expend more energy as you create more calorie-hungry muscle.
Walking, although useful for weight loss, also feels fantastic! Carroll encourages her customers to remind themselves of the benefits that go beyond weight reduction. "When we can develop enjoyment for exercise that is not linked to a number on the scale, we're more likely to make it a lifelong habit," she reflects.