How to Walk 12 Miles a Day and Lose Weight

Walking 12 miles a day can help a person lose weight while getting in shape. Walking works all the core muscles and tones hips, thighs and calves. A 150-pound person, walking 12 miles, can burn up to 1,200 calories in a single workout session. Since it takes a 3,500-calorie deficit to burn a pound of body fat, burning 1,200 calories can go a long way in helping to lose weight. Walking also has a lower incidence of injury than most other aerobic exercises so practically everyone can benefit from a walking program.

Things You'll Need

  • Sneakers or good walking shoes
  • Comfortable clothing
  • Treadmill or safe area to walk
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Instructions

  1. Preparation, Form and Goals

    • 1

      Walk briskly for five to 10 minutes to warm up your muscles. After that set a steady pace for the remainder of the 12 miles.

    • 2

      Walk tall with head up, eyes forward, shoulders back and relaxed. Your abdominal muscles should be pulled in to support your core. Proper form will enable you to walk longer without injury.

    • 3

      Decide how far you want to go on the first day. If you haven't been exercising, walking 12 miles can be overwhelming at first. Start with one mile for the first day and gradually build up your distance by adding a little each day. How much distance you add each day will depend on your individual fitness level.

    • 4

      Stretch after walking. Gently stretch out calves by placing one foot in front of the other, bend front knee and lean forward while pressing the back heel into the ground.

      Stretch out hamstrings by standing with feet shoulder-width apart and bend forward from the waist and try to touch toes.

      Stretch quadriceps by bending knee to grab ankle behind you. Gently pull up to stretch front of thigh.

      If balance is a problem hold on to a chair or other piece of furniture.

    • 5

      Hydrate by drinking water before, during and after your workout. Dehydration can be a major problem when going long distances and can cause headaches and muscle cramps.