7 Ways to Maximize Walking for Weight Loss | CNN Indonesia

CNN Indonesia

Saturday, 09 Dec 2023 19:37 IWST

Illustration. There are several ways to maximize walking to lose weight. (iStockphoto)

Jakarta, CNN Indonesia —

walk it can really help the process weight loss. However, if you want more effective results, see how to maximize walking to reduce weight body weight the following.

It’s no secret, regular exercise is needed if you want your body to stay healthy and want to achieve an ideal body weight. Walking is a cheap and easy exercise option for anyone.

Collect Healthline, walking can help burn calories. Walking 1.6 kilometers, for example, can burn around 100 calories.

Apart from that, walking can also maintain muscle strength and reduce belly fat.

The assumption is that intense exercise is needed to lose weight. In fact, just walking is enough.

“Walking is also low intensity so it’s easy on the joints. Walking long paths can also be used as a thinking or meditation session,” said Grayson Wickham, founder of Movement Vault, quoting from Women’s Health Magazine.

Here’s how to maximize walking to lose weight.

1. Stretch before walking

Wickham explains that stretching and activating certain muscles before walking will help reduce the possibility of pain and injury.

“If you feel pain when walking, then this is a sign that your body is telling you that you really need to start dedicating time to joint mobility,” says Wickham.

2. Carrying a load

Illustration. Carrying weights is one way to maximize walking to lose weight. (iStockphoto/ gbh007)

Adding weight when walking will require the body to be stronger. This will also increase the intensity of walking.

“Typically, anything that makes exercise more challenging will increase calories burned,” says Wickham.

3. Insert a jog or short run

Just walking won’t burn many calories. It’s best to include jogging or running for at least 10 seconds, then walk again for two minutes and repeat.

4. Look for an uphill route

To help increase calorie burning, choose uphill trails.

Alternatively, you need to consider starting to use manual stairs more than escalators or lift.

5. Focus on form and posture

While walking, pay attention to your body shape and posture. Keep your eyes forward to increase your walking speed and take longer strides.

You also need to focus on tightening your abdominal muscles and buttocks.

6. Periodic power walks

Power walk will periodically increase the number of calories burned.

As quoted from Medical News Today, try starting by walking for 5-10 minutes to warm up. Then, increase the speed and continue at a higher but sustainable speed for 10-15 seconds before returning to normal speed.

7. Increase the number of steps every day

Illustration. Increase the number of steps slowly, one way to maximize walking to lose weight. (iStockphoto/prospective56)

Walking 10 thousand steps really helps to lose weight because there are a thousand calories burned.

However, you don’t need to immediately tackle 10 thousand steps at once the first time you try walking. Set targets that you can achieve and improve them every day.

These are some ways to maximize walking to lose weight.

(the/asr)

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2023-12-09 12:37:00
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