It seems these days only a handful of individuals are getting a sufficient amount of good exercise. Seated all day long on a computer, or on some many activities that restrain individuals to a workplace, do not provide their body a good deal of exercise. 

Quite challenging, but the best solution to this would be to consider some sort of extra activity to give your body the essential exercise it needs.

Experts have learned that walking is among the most beneficial types of exercise and the most desired fitness activity by almost all men and women simply because besides being simple, zero cost, and open to everyone, it provides lots of health benefits for the body without risking injuries or being stressed as well. 

A walking program is a great option to lose weight and boost your overall fitness level, but you need to put some effort to get it to do the job.

Walking really is a safe and efficient way for you to strengthen your heart and lungs and also to improve your overall state of health. Even so, to get the best benefits, you need to change your walking strategy or program as you become fitter. 

When you see that your walks are turning out to be less of a challenge or your weight loss is declining, then it is time to start adding some variation to your walking strategy or program.

Let me share some good ideas to add more power and interest to your fitness walking for weight loss.

First, undertake exactly what most advanced walkers do and get a couple of wrist or ankle weights to use in your walks. The additional weight and resistance causes your core muscle tissues to compensate by working harder, as a consequence, it melts away more calories.

Second, to gain faster weight loss, you have to reprogram your walking method to incorporate additional uphill inclines. You may also attempt to look for some outdoor steps for you to climb. From time to time, you may get out of the city streets behind and choose an energetic walk in a nearby park or perhaps a wooded area. 

Deciding more challenging terrain as well as uphill walking often use slightly unique muscles and get your heart beating faster. You will burn more calories, improve your metabolism, and begin to witness restored weight loss success.

Third, the ideal way to enhance your motivation and obtain more out on your walks is to join with a local walking team. By joining a team of like-minded walkers, you will notice it less complicated to push yourself harder and will also be more determined to achieve your fitness or weight loss goals.

 Besides, you will feel better about your fitness level once you encounter other individuals who have the same level as you.

Walking for weight loss provides the simplest, easiest, and most enjoyable way for people to burn calories and lose weight. The basis of all exercise programs relies on the concept of consuming fewer calories than are needed for daily activity: by limiting high-calorie foods from a daily diet, while including walking, dieters can stand to reap tremendous benefits and fast fat loss results.

 When the body burns more calories than it takes in, fat cells are burned as a source of reserve energy, leading to your losing weight. By adding an activity like walking for weight loss, dieters create an even greater caloric deficit, which leads to faster results. 

Walking for weight loss is a cheap, effective, and fast way to burn calories. Many people can burn an average of 100 calories per 1.5 kilometres spent walking, leading to a significant calorie burn after something as simple as a 5-kilometre walk.

Additionally, walking regularly allows for dieters to improve their bone density, muscle strength, and respiratory function. The best exercise for losing weight can also boost overall health, as a regular schedule of walking boosts performance of the quadriceps, gluteal muscles, hamstrings, and calves.

 What's more, walking can improve balance, increase lung function, and reduce hypertension and high blood pressure. While many exercise and weight loss programs focus on simply losing weight, walking creates multiple benefits at once: walkers find themselves to be in better overall health, have reduced cardiovascular illness, and have even reported a boost in energy as a result of their workouts.

 By boosting stamina from a moderate to rigorous walking schedule, muscles are better equipped to intake blood oxygen, which creates a feeling of alertness and energy for long after the exercise is over. The benefits to this inexpensive and versatile activity are numerous, and overshadow the short-term and narrow-minded gains of other exercise and dieting schemes.

While diet fads come and go, and gimmicky weight loss programs fail more often than they succeed, walking remains as the best exercise for weight loss. Walking is simple, straightforward, easy, and can even be fun. Walking is an inexpensive hobby, only requiring a comfortable pair of shoes. 

Walking for exercise can be done on anyone's schedule, and is not dependent on a gym membership or high-maintenance workout machinery. By walking, people can explore new terrains, see new neighborhoods, and explore parts of their world which were otherwise unknown and unnoticed. All one needs to do is lace up and get outside to lose weight and improve their health, creating a healthy lifestyle one step at a time.

Bring a friend

The fact is that having a friend walking along with you can really help you enjoy yourself more. Socializing, gossiping, discussing work, goals etc. all help you forget the miles that you are walking, pass the time and generally help you lose weight. If you work together on the weight loss targets, then you will find yourselves bonding over what you are attempting to achieve whilst pushing each other on when they will power may be a tad less than 100%

Listen to music

Another tip that helps pass the time. We don't suggest you sing along to what's playing over your MP3 player,, but we do suggest you invest in one as having your favorite songs playing into your ears can really help pass the time. Get yourself a song that truly motivates you, and it can help pick up the pace and keep your mind from the exercise.

Walk for charity

Doing good always helps us feel good about ourselves and can act as a real inspiration. Have a look and see if there are any sponsored walks around that you could join in. I’ve not, set yourself a target of a certain distance, get a pedometer and collect sponsorship for you hitting that target. You'll lose weight and feel good for helping a good cause. Now that has to be fun!

Reward yourself

Whilst walking is less tiring than most other methods of losing weight, it is still an effort, and you may subconsciously want to put it off. So fight doing that by rewarding yourself for your efforts from time to time. 

Be that a spa break every 12 walks, or just a sauna every 2, by allowing yourself something for the effort you give yourself something more physical to look forward to than just thinking about the weight loss at the end of it.

Alone time

Are you the sort of person that needs alone time for doing things such as putting your thoughts in order, making plans or just switching off? Walk whilst you are doing it. Research has shown that light exercise such as walking helps boost the brain's cognitive power, just the sort of helping hand that comes in useful when making plans.

Join a walking group

A great way to meet people with similar interested and goals, and make new friends. This takes the socializing aspect of bringing a friend along and takes it to a whole new level. The extra people pushing forward can really help drive you on and stop your pace from lagging.

Learn as you walk

Get that MP3 player out again. There are hundreds of audio lessons out there that will teach you anything from Spanish to management techniques. Use your time efficiently, lose weight and gain a new skill, you really can't ask for more!
Try a new route
No matter what you do, looking at the same old scenery day after day will get boring, no matter how impressive… so don't do the same old thing. Get out there and try different areas, new parks, hikes, mountains, beaches… the more you walk in different areas the more interesting and fun your walk will be.

Walk a dog


Dogs are great fun, and often like nothing more than going on walks. Just being with them when they have such fun running after everything, playing fetch or chasing birds can really help entertain you on your walk, whilst their energy is typically catching!

Window Shopping

Make your walk around a shopping center, and you can window-shop whilst you walk. Make sure you get your 30 minutes done BEFORE you start trying things on, stopping for breaks is no good. But you can check out displays and things whilst still walking at a brisk pace, and then reward yourself by trying on what looked good afterward.

The sad reality is that our increasingly sedentary lifestyles have resulted in a situation where we consume many more calories than we burn, hence the obesity epidemic which is spreading across the developed world. Remote controls, cars, computers, etc. all contribute to lifestyles that involve just a fraction of the physical activity we are naturally designed for. So, how do we make a change?

Obviously, if you have a weight problem, you will not be able to run a marathon 2 weeks after you start any new exercise program. Patience is the key factor. Start slowly with a regular walk around the block, park a further distance from work (or get off the train/bus at a stop which is further away), use the stairs instead of the elevator, etc. Just start doing many little things that will increase your level of activity, and then build up from there.

Few people realize just how good walking is as exercise; if you walk at a relatively moderate pace for 30-60 minutes, you will burn stored fat and can start to build muscle and speed up your metabolism. Studies also show that walking for an hour a day will help to reduce your risk of heart disease, breast cancer, colon cancer, diabetes, and stroke.

Regarding the energy you use up during walking, the important thing is the distance covered, so when you start your walking for weight loss exercise regime, your focus should be on increasing the distance covered first, and then you can look at increasing your speed. 

However, when you start building up the speed, you will find that your workout will really start to bear fruit. This is because (surprisingly) brisk walking can be almost as energy-sapping as jogging.

The reason for this is that walking at a speed quicker than 3.1 mph (ca. 5 km/h) will naturally lead to you increasing your stride length. Using longer strides is inefficient since is it requires additional energy to move your legs forward, which in turn requires more arm and torso movement, which can only be achieved by greater torso and hip rotation. Basically, it means you are giving yourself a harder aerobic and calorie-burning workout.

Depending on your commitment and level of discipline, you will hopefully find that a simple walking regime will start to produce some great results in terms of weight loss and health improvement.


The key is to then start increasing the level of activity to avoid a “plateau” effect where your body gets used to the current level of activity and no further weight loss gains are achieved. This increased activity may involve jogging, joining a gym, etc., but always be aware that there are some simple ways to burn many more calories whilst walking, including:

• Using walking poles; fitness walking poles such as like poles and Nordic Walkers will help to burn more calories.

• Learning Race walking; walking at speeds of over 1 mile (1.61 km) per 13 minutes will use more muscle groups, burn more calories and build muscle.

• Carrying extra weight; as shown in many army training exercises, walking with extra weights is a great way for increasing fitness levels. Place the weight (not more than 10 pounds (4.54 kg)) in a backpack or at your hips, so your body can remain balanced and your posture is not affected. However, this is not recommended if you are still relatively unfit or inexperienced—walking with poor posture or adding weight to your arms or legs can potentially lead to injury.

Get A Good Night's Sleep.

Ensure that you receive sufficient rest. A good sleeping routine is favorable to physical exercise, authorities point out. If you are exhausted throughout the day, you are not as likely to acquire a lot of exercise throughout the day.
Additionally, there's proof that individuals who are exhausted often consume more, utilizing food as an element for the rest they require.

2. Go for a walk.

It is most likely the simplest workout program of all. The truth is, it might be all you actually need to do, based on some expert tips of a little health and fitness professionals.
Little by little, build up to a minimum of half an hour of quick walking 5 times per week. Quick walks on their own have health and mental advantages which are definitely worth the while.

3. Get on a Treadmill.

If the weather conditions are poor, you may not feel like heading outside. However, if you've got a treadmill inside the TV room, you can catch up on your best shows when you are doing all of your everyday good turn for your weight loss program.

The majority of us view television anyhow, and indoor fitness equipment allows one to turn an exercise-free activity right into a healthful stroll.

4. Take Advantage of your Time.

Good time management and taking full advantage of your time is the best way to lose weight quickly. That's the reason health experts recommend a fundamental standard for integrating physical exercise into your agenda.

Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; keeping your health is a gift to your family as well as yourself. 

Get out of the house and take a short walk around your neighborhood. Because walking is one of the best fat burning exercises you can do if you really want to lose weight.

Other related articles