Lifestyle News Desk,If you think you don't exercise at all, then at least you should start taking a morning walk. Especially after eating food, you should walk. A study in the Journal of Exercise Nutrition and Biochemistry showed that walking can help burn fat and reduce waist thickness in obese women. The women in the study walked between 50-70 minutes three days a week for 12 weeks. Researchers found that participants lost an average of 1.5% body fat and waist thickness. This is a popular technique, you must have seen many people walking in the park. In this, you start by walking at a normal pace for about 10 minutes and after that you start running fast. If you want to lose weight by walking, then you should know some basic tips.
Do this exercise while walking
Sometimes, just plain walking can be boring. To make things more interesting and to make your walking routine burn more fat, incorporate some bodyweight exercises during your walk. You can do one session in the middle of your walking routine or take 2-3 breaks depending on how long you walk, some exercises you can do are lunges, squats, pushups, kick-backs, and a high knee. These will increase your heart rate in a healthy way and also help work muscles that are not used much while walking.
Walk two to three times a week
If there are hills around your house then climb a hill. If you go to the gym then walk on the treadmill. You can also climb stairs at home. You have to walk for 1 hour daily. This will work your glutes and calf muscles, which will help you burn a lot of calories and tone your legs. Going up hills makes walking more challenging. Moving uphill will activate your glutes and calves more. Practice walking in these ways two to three times a week.
Regular work will also help
The American Heart Association recommends walking 10,000 steps a day for a healthy heart and body. Increasing your daily intake will increase your stamina, allowing you to walk with more energy and burn more calories. A 2016 study also found that 10,000 steps a day can help you lose weight. You can use a fitness band or a phone app or smartwatch to track your daily steps. If 10,000 steps is too much for you, start counting tomorrow and increase your average steps for the week. In no time, you will be walking 10,000 steps a day. Try to meet 10,000 step goals by staying active throughout the day doing household chores.
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