Walking Plan for Losing Weight

Walking is one of the easiest, oldest and most accessible forms of exercise. It does not require superior strength or agility; it does not require complicated machinery or a gym membership. Yet like all forms of exercise it requires time and focus, and then it can be quite effective in helping to remove unwanted pounds. Developing a walking plan or routine is a good way of encouraging yourself to stay on track with your weight loss goals.

  1. Moderate Walking

    • The intensity level of walking is determined by how well you can speak during the walk. Moderate walking is a pace at which you can sing or chat quickly and easily. This is an ideal pace for beginning walkers or older people. About 20 to 30 minutes a day, three times a week of moderate walking plan can have a major impact on weight loss. If you're new to walking as exercise or if you've been sedentary for a while, start with a moderate pace for the first few weeks as your body and muscles adjust to the change in your activity level.

      Wear comfortable, secure walking shoes. Even though this is a slower pace, avoid wearing flip flops or sandals, which can hinder speed and the effectiveness of the exercise.

    Brisk Walking

    • Walking at a brisk pace is one of the best ways to burn calories through walking. A quick pace helps burn more calories in a short amount of time than a slower pace. You don't have to walk briskly for a long time, especially if you fear getting exhausted quickly. Short bursts of brisk walking that last about three to five minutes are enough to help you burn off stubborn fat.

      Always begin with light calf stretching to warm up. Walk briskly between short points; for example, down one block from your house and then back. Keep your back straight and arms slightly bent at your sides, moving in rhythm with your legs. Try to breathe through your nose and exhale through your mouth. At this strong pace, you can talk freely but may end up slightly breathless. Do about five to 10 minutes of brisk walking at least three times a week. You can add the five minutes of brisk walking at the end of your moderate walking routine.

    Power Walking

    • Power walking is done at an intensity that leaves you breathless and makes speaking very difficult. The usual speed is about 4.5 to 5 miles per hour. Power walking can be difficult for beginners and should only be added to the walking plan once you feel comfortable enough in your abilities to undertake a more aggressive routine.

      Always stretch your calves, thigh muscles and arms before you begin power walking. Make sure your shoes are comfortable and allow for freedom of movement without pinching your toes. Start by incorporating two to three minutes of true power walking into your routine. As your strength and stamina builds, increase this to five or seven minutes. Cool down afterward by doing some light stretching.