Let's face it: There are times when the idea of logging in those daily steps feels like the last thing you'd want to do. Yet, if you can muster the motivation to slip on your walking shoes and step outside, walking has the potential to significantly enhance your fitness, burn calories, and accelerate weight loss. That's why we consulted with health and fitness experts to unveil 10 straightforward yet highly effective strategies for optimizing your walking regimen to shed those pounds.
Consistency proves paramount in the realm of walking for weight loss. While the Physical Activity Guidelines for Americans advocate for a minimum of 150 minutes of moderate-intensity aerobic exercise (such as walking) per week for overall health, sticking solely to a routine without variation can lead to fitness plateaus, stalling both progress and weight loss. Thankfully, whether you're embarking on your fitness journey or seeking to elevate your current routine, integrating these tips can ensure you extract the maximum benefits from your walking workouts.
Continue reading for our compilation of 10 methods to optimize your walking sessions for weight loss, accelerating your progress toward your fitness objectives.
1) Incorporate rucking.
Rucking is essentially walking while carrying a weighted backpack, which introduces additional resistance and activates more muscle groups, resulting in higher calorie expenditure and enhanced muscle engagement," elucidates Tracie Haines-Landram, CSCS, a certified strength and conditioning specialist and nutrition coach affiliated with Barbend. "The heightened calorie burn contributes to a greater calorie deficit necessary for weight loss. Additionally, rucking aids in the development of strength and muscle mass, potentially boosting resting metabolism."
2) Race against yourself.
For individuals driven by competition, setting goals to enhance either walking speed or distance progressively can effectively maintain focus on achieving fitness objectives.
"The swifter your pace, the greater the calorie expenditure per minute of activity," emphasizes TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews. "Begin at your customary walking speed and incrementally ramp up over time. An effective method involves determining a distance you're accustomed to and timing your walk. Strive to surpass that time during subsequent workouts by slightly increasing your pace. Persist in this pattern until further acceleration becomes challenging."
3) Add inclines.
Based on a 2022 study, women in their 50s experienced greater fat loss by walking on a 6% incline for at least 30 minutes compared to regular walking.
"Walking uphill activates additional muscle groups, elevates heart rate, and incinerates more calories than walking on level ground," notes Haines-Landram. "Utilizing a treadmill, you can integrate uphill walking by adjusting the incline setting, typically represented as a percentage grade. Maintain a consistent incline throughout the session or incorporate intervals of incline, alternating between flat and uphill walking."
4) Use intervals.
Interval training stands as an excellent method to elevate cardiovascular fitness and surmount weight-loss plateaus.
Mentus elucidates, "Intervals entail alternating intensities, aiding in heightened calorie expenditure throughout the session. This can be achieved by varying walking speeds or inclines. For instance, during a 30-minute walk, one might alternate between four minutes at a moderate pace or on level ground, and then one minute at a brisk pace or uphill gradient, repeating this cycle for six rounds."
5) Get outdoors.
Let's face it: Walking can sometimes feel monotonous. However, venturing outdoors for your walks can offer a refreshing change of scenery and terrain, keeping your outings engaging and your motivation intact. Furthermore, research indicates that outdoor walking can aid in stress management, cholesterol reduction, and blood pressure regulation.
"Walking outdoors demands increased energy expenditure, resulting in higher calorie burn. It necessitates greater muscle activation to propel oneself forward without the assistance of a motorized treadmill. Additionally, various external factors, including wind resistance, uneven terrain, and changes in incline, contribute to heightened challenge and calorie expenditure," notes Haines-Landram.
6) Walk first thing in the morning.
Embarking on a morning walk can ignite your metabolism and establish a positive momentum for the day ahead. According to a 2020 review, maintaining a regular exercise schedule—particularly in the morning—can enhance exercise adherence, thereby bolstering your weight-loss endeavors.
"Commencing the day with a walk offers numerous advantages. Primarily, it facilitates consistency and adherence to your routine. By completing your walk before other obligations arise, you mitigate the risk of unforeseen distractions later in the day. Moreover, walking on an empty stomach may enhance fat burning. Strive to step out promptly upon waking to minimize the possibility of talking yourself out of it."
7) Take it to the trails.
Exploring hiking trails can elevate your exercise routine and expedite weight loss by presenting a diverse terrain with varying inclines and declines. As per a 2021 study, hiking contributes to inflammation reduction, triglyceride lowering, and fosters healthy weight management.
"Be it a meticulously maintained park trail or a rugged path through the wilderness, hiking encompasses cardiovascular activity, muscle activation, and outdoor exploration," affirms Haines-Landram. "Hiking serves as a chance to elevate workout intensity, enhance calorie burn, and provides an ideal opportunity to incorporate a weighted backpack for rucking."
8) Walk with others.
Walking alongside a friend or within a group can significantly enhance the enjoyment of your walks and bolster your motivation. Moreover, studies indicate that engaging in group exercise can offer more sustained support for long-term weight loss compared to exercising solo.
"Joining others for a walk fosters accountability and enhances the likelihood of achieving lasting weight loss results," asserts Mentus. "When walking alone, it's easier to shorten or skip the activity altogether. However, with companions, time passes swiftly, and the temptation to opt out diminishes."
9) Increase your N.E.A.T.
Sustainable weight loss entails more than simply burning calories during structured exercise sessions. This is where Non-exercise Activity Thermogenesis (N.E.A.T.) comes into play—comprising all the calories expended during daily activities aside from formal workouts, such as cleaning, gardening, or even fidgeting. Elevating your N.E.A.T. can complement your walking regimen and facilitate weight loss.
According to Haines-Landram, "While walking serves as an effective workout, incorporating several brief bouts of walking or light activity throughout the day can amplify calorie expenditure and accelerate weight loss. This includes opting for stairs instead of elevators, conducting walking meetings, engaging in household chores, tending to yard work, and taking your dog for a stroll around the neighborhood."
1) Engage the mind-muscle connection.
Being mindful of your body's movements is a valuable approach for maintaining focus, reducing the risk of injuries, and enhancing your overall fitness.
"It's common to stroll without much consideration for the mechanics or muscle engagement involved," explains Mentus. "However, actively fostering a mind-muscle connection during walking can intensify muscle engagement and elevate energy expenditure throughout the workout. While walking, concentrate on employing your glutes to propel the ground behind you as you advance forward."