We’re all about feeling confident in your own skin, but sometimes you still want to drop a few pounds. Whether you’re doing it for a health reason like lowering your blood pressure or because you just want to keep wearing your favorite pair of pre-menopause jeans, losing weight doesn’t have to be overwhelming—or require a complete lifestyle overhaul.
You probably already do one of the most powerful slim-down methods: walking. The trick is to boost your normal walking routine in a way that will help you burn more calories and build more lean muscle, two keys to losing weight or maintaining a healthy one. Here’s what to know.
Health Benefits of Walking
Walking can certainly help you lose weight, but it benefits your health in many other ways too. And you don’t even need to hit 10,000 steps a day to reap its powers. Recent research shows that the number of daily steps you take is less important than simply getting in some exercise every day.
Here are just some of the many health benefits of walking:
It Guards Your Brain
Research suggests that those who take a brisk walk each day have better cognitive function than more sedentary people. Previous studies show that hitting the road protects brain regions associated with planning and memory, and doing it for 20 minutes a day may reduce symptoms of depression.
It Strengthens Your Bones
Doing any sort of physical activity every day, such as walking or bicycling, can lower the rate of hip fractures and other fractures, research suggests. In other words, the more you move now, the more mobile you’ll be later in life.
It Improves Your Heart Health
Research reveals that getting just 7,000 daily steps may slash your risk for heart disease. And one study of more than 89,000 women found that those who walked briskly for 40 minutes two or three times per week had up to a 38% lower chance of heart failure after menopause, compared with those who did it less often or more slowly.
How to Start Walking for Weight Loss
Ready to get started with walking toward a healthier you? Start with these two tips from Scott Mullen, M.D., an orthopedic surgeon at the University of Kansas Hospital Sports Medicine and Performance Center, before you hit the pavement.
1. Check With Your Doctor
If you haven’t been exercising, running it by your primary care doctor is a good idea, just to make sure they don’t have any concerns or think you need any testing ahead of time, says Dr. Mullen.
Red flags include chest pain, pain that shoots down your arm or up your neck, or severe headaches, he adds. If you develop any of these issues, stop your workout and check in with a professional.
2. Invest in a Good Pair of Shoes
Pick up a pair of the best walking shoes for women to ensure you’re getting the best support for your walk. If you need some extra guidance, look for a shoe store that does gait analyses to help you select the right pair for your specific foot type, Dr. Mullen says. Go a half-size up from your regular work shoes, because feet tend to swell when you exercise.
Walking Workouts to Lose Weight
Now that you’ve checked with your doc and gotten the gear to get started, it’s time to get going! We’ve included two great beginner walking workouts that are great for weight loss and focus on the upper body and lower body for a full-body burn.
Always warm up first to get blood flowing and prime your muscles for activity—walk for about three to five minutes, starting slow and gradually picking up the pace as you go. When you finish your workout, cool down by walking at an easy pace for a few minutes.
Upper-Body Walking Workout
The calorie-burning power of walking combined with the metabolism-boosting effect of strength-training moves makes this two-in-one workout efficient and effective. Do it in your neighborhood if there are sidewalks, or around a track.
For optimal results, try it two to four times a week on nonconsecutive days.
Your pro: Jessica Smith, fitness instructor, trainer, and creator of the Walk On home workout series.
The Workout
Once you finish your walking warm-up, find a spot to stop where you have room to move around and also walk freely. You’ll be alternating between upper-body moves and walking intervals.
Chest Squeeze
Stand tall with feet hip-width apart, elbows bent at 90 degrees and arms open to the sides of shoulders, holding weights with palms facing forward (upper body should resemble a goalpost). Draw abs in tighter to the spine as elbows come together in front of shoulders, maintaining the 90-degree angle. Return to start and repeat for 15 reps.
3-Minute Walking Interval
Walk forward, lifting knees high in front of hips at a quick tempo, holding dumbbells down by sides.
Single-Arm Reverse Fly
Standing with feet hip-width apart and maintaining a straight spine, hinge torso forward from hips 45 degrees, reaching dumbbells toward the ground. Keeping elbows slightly bent, raise the left arm out to the side to about chest or shoulder height, squeezing left shoulder blade in toward spine. Hold there for one count, then slowly lower arm back down.
Repeat for 15 total reps with the left arm and then repeat with the right. (Doing one arm at a time challenges the core more and makes you focus on form.)
3-Minute Walking Interval
Turn your body sideways and walk to the side, leading with right foot, as quickly as you safely can for 90 seconds. Then switch and lead with the left foot for 90 seconds.
Biceps Curl to Front Chest Scoop
Stand with feet hip-width apart, arms extended down, and holding weights by sides. Curl forearms up, bending elbows up until they form 90-degree angles; keep them close to sides with palms facing up. Next, extend arms out in front of the chest in a forward scooping motion, with elbows remaining slightly bent and palms facing up. Then bend elbows back in by sides and lower arms back down by sides. Repeat for 15 reps.
3-Minute Walking Interval
Power up your pace and walk as quickly as you can.
Rear Row and Triceps Kickback
Stand with feet at hip-width, knees slightly bent, and hinge forward about 45 degrees from hips, maintaining a straight spine. Extend arms toward the ground with palms facing in. Bend elbows and pull weights up to hips, elbows close to sides, squeezing shoulder blades back and together. Keeping elbows pulled back and in place, extend arms behind body, squeezing through the backs of arms. Reverse the move to complete the movement. Repeat for 15 reps.
3-Minute Walking Interval
Keep up your brisk pace and walk in a zigzag formation as you travel forward. The quick change of direction keeps your brain sharp and helps build agility and coordination.
Walking Workout for Your Glutes
If crummy weather is keeping you inside or you have no time to hit the gym, don’t worry. You can do this power-packed walking workout by Sansone at home by marching in place—no treadmill required.
Your pro: Leslie Sansone, executive producer of Walk at Home Workouts
The Workout
Part 1
Speed: 130 steps per minute
Time: 3 minutes
Instructions: Repeat this circuit for your warm-up until you hit the total time:
- March in place for 16 counts.
- Sidestep for 16 counts.
- Alternate front kicks for 16 counts.
- Alternate knee lifts for 16 counts.
Part 2
Speed: 140 steps per minute
Time: 4 minutes
Instructions: Repeat these moves to begin your circuit until you hit the total time:
- March in place, raising hands overhead with every other step, for 16 counts.
- Sidestep, opening arms with each step out and closing with each step in, for 16 counts.
- Alternate front kicks, reaching both hands toward foot on each kick, for 16 counts.
- Alternate knee lifts, touching elbows to knee in a “standing crunch” motion, for 16 counts.
Part 3
Speed: It should feel brisk.
Time: 1 minute
Instructions: Climb up and down a flight of stairs. If you don’t have a full flight, use one step. Step up right, step up left, step down right, step down left for 30 seconds, then lead with your left foot for 30 seconds.
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