Walking to lose weight not only helps to lose weight by losing extra pounds, but also has a positive effect on mood: a pleasant walk in nature is useful for body and soul, but it takes a little perseverance to achieve the desired results. If you do not like outdoor sports, you can also try simple yoga exercises for strengthening in the cold season.
Is it really possible to lose weight by walking?
Physical health and well-being should always come first, but that does not mean doing extreme sports that are not for us. The combination of fast and above all regular walking with a healthy diet can therefore bring extraordinary 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.
When I think about it, we go to work every day, do errands, but also shop with friends. Without realizing it, we give our body the ability to move through simple daily activities, thus significantly contributing to its well-being. If we have specific goals in the field of weight loss, we can turn walking into a real sports exercise: if you practice it regularly over time, you will be surprised by the results and you will not want to give it up. What if it’s raining or cold? All you need is a treadmill at home so you can take your daily steps even on days when you don’t want to go out.
Motivational tips on how to start walking every day
It may seem trivial, but we’ve put together a few simple tips that can encourage even the laziest of us. With the right motivation, you will have no excuses: go!
Choose shoes that suit your needs: this is especially important so that after a few meters you do not end up with sore feet and immediately give up the idea of continuing. Choosing the right shoes will also help you avoid getting your feet wet in the rain and slipping when the ground is wet.
Buying new sportswear has been shown to increase motivation. Choose sportswear that is both breathable and waterproof.
Track your progress with a sports watch with a pedometer or with some apps you can download to your smartphone. Observing your results day by day will give you even more motivation.
Put on your favorite playlist, put on your headphones and clear your mind. Music can work wonders and fill you with positive energy.
If possible, change your routes every day so that you are always curious to discover new places.
A small backpack, bag or bracelet is great for storing a few personal things you need to take with you: your mobile phone, keys and a small bottle of water will suffice.
If it’s summer, don’t forget to apply sunscreen to avoid getting burned: in fact, you have to do it all year round and adjust the protection factor of the cream according to the season. On the other hand, protect yourself in winter with a hat, gloves and neck brace to avoid seasonal diseases.
Walking to lose weight: rules to avoid mistakes
If you have decided to make walking your ally to lose weight and get in shape, here are the rules to follow to avoid making mistakes.
Go fast and fast.
Keep a steady pace while walking.
Focus on achieving a “endurance zone” that is between 60-75% of your maximum heart rate (maximum number of beats per minute). This will allow you to burn fat. If you are short of breath, it means that you have crossed the endurance zone and it is best to slow down. If, on the other hand, you start to sweat slowly and feel your muscles warm up and activate, 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 proceed gradually: alternate 2 minutes of brisk walking with 30 seconds of brisk walking, this method, if you are a sedentary person, will be easier to achieve the rhythm that suits you.
Make sure your foot is firmly on the ground, from heel to toe: this is very important to avoid any problems with muscles, ligaments and joints.
Focus on exercising your thigh muscles without straining your knee. Your legs should not be too stiff.
The same goes for the shoulders: try to keep them flexible and low, release tension in the neck and shoulders.
Bend your arms and try to coordinate their movement with the movement of your feet.
Last rule, but extremely important: pay attention to your breathing. Inhale through your nose and exhale through your mouth to prevent the throat from drying out quickly. Breathe by controlling your abdomen and diaphragm.
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